CrossFit Sudbury – Training – 31032015

Hey Folks!

So all the Open stuff is over and the Intramurals are coming to a close – We have one last task to complete – get your teams together and complete a team WOD!  I’d like to get all the teams together on the same day, but that might be difficult  can people PLEASE let us know what day/night/weekend works and we’ll try to set things up!

9am Classes are going to go on hiatus – we’ll revisit it in May/June or so, once the days a bit longer we’ll get some solid numbers out to the morning class 🙂


Overhead Warm up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps


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 🙂


Single-Arm Overhead Squat EMOM
Every Minute for 10 Minutes:
5 Single Arm Overhead Squats*
*Switch sides each minute
**Use a Kettlebell or Dumbbell


14 Minute AMRAP:
3 Clean and Jerks @65%*
20 Walking Lunges
20 Sit ups

*Scale to 6 heavy kettlebell swings (Russian style)


Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team