CrossFit Sudbury – Training – 05032015

Hey Folks!

Todays WOD looked like a beauty!  Death by Wall Ball had many people doing bigger sets of wall ball than they knew they could!  And then you still all crushed the WOD.  I like it.

Thursdays WOD (today) should be fine for those planning on doing the Open WOD.  Even if you go hard (just try not to tear your hands).  Then Friday is going to be a little more chill.

Shirts are in!  Find your size and colour and you can exchange $25 for your Tshirt.  Cash or cheque please.

Warm up

Best warm up ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom


Health – Front Squat & Deadlift – 2×5
Front Squat 2×5

Deadlift 2×5

*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂


Clean & Jerk EMOM-3
Warm up to and then hit 3 reps every minute at the heaviest and same weight across all 3 reps.


For time complete the following:
1000m Row
50 Squats
40 Sit ups
30 Push ups
20 Pull ups

Cool Down

Coolin’ down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff