CrossFit Sudbury – Training – 27042015

Hey Folks!

Great weekend!  Looks like the weather is improving over the next week or so – that could be good news for more running WODs!  Yes!

Check out the whiteboard at the gym!  There’s still a few spots for the Battle Beyond the Barbell, some spots on a the marathon relay race for Sudbury Rocks, James’ running Clinic, and Eric’s epic floor cleaning PR.  Important stuff haha.

We’re planning on going out for wings this coming Wednesday night, to the Doghouse.  Come on out!  The more the merrier!

p.s. Who wants to go see the new Avengers movie???


Snatch Warm up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps


Health – Back Squats 3×5
Back Squats
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.

Health – Press – 3×5
Press 3×5
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds


Death by Power Snatch
Every Minute, add 1 rep to your set until you can’t complete the RX’d number of reps in that minute.

Eg. Minute 1 – 1 Snatch
Minute 2 – 2 snatches
Minute 3 – 3 Snatches… etc. etc.
*Use 50-60% of your max snatch.
12 Minute Cap.


2008 Games WOD – Deadlift/Burpee
5 Rounds for time:
5 Deadlifts (275#/173#)*
10 Burpees

*Scale appropriately, 65-70% of your 1RM deadlift


General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team