CrossFit Sudbury – Training – 24032015

Hey Folks!

Awesome work today on the WOD, in finishing up the Open, and doing the challenge!  Living the dream every day!

We have one more week of the Open!  We’re going to have some beverages at the gym and maybe a snack or something while we watch the unveiling of the last WOD 🙂

We’d like to do one final WOD/Bonus to finish off our Open Intramurals – And we’d like to get all the teams together for it at the same time.  The following weekend is Easter, which might make it difficult to get people in, but let us know what days work well and we’ll get something set in stone for a date/time and we’ll start planning the final, awesome-tastic challenge (with post challenge BBQ and beverages too!)

Warm up

General Warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges


Strength – Bench Press & Batwing – 2×5
Bench Press 2×5

Batwings 2×15 seconds

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂


Clean Grip Deadlifts E2MOM
Every 2 Minutes for 10 Minutes:
3 halting clean grip deadlifts
*Stop right in front of the knee cap for 1 second
*Use as close to 100% of your max clean as possible.


Planky Rowing
Pair up with someone:
While 1 partner holds a plank, the other rows for 1 Minute. Switch.
Rest 30 seconds after each round
4 Rounds.
Score is total distance
*The rower must stop rowing if their partner loses their plank position.

Cool Down

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team