CrossFit Sudbury – Training – 10062015

Hey Folks!

Great little volume WOD to offset yesterdays intensity.  Looks like the weather is going to continue to improve over the next little bit, which will be nice for our tans, our running skills, and for general enjoyment of Sudbury 🙂

We’ve been hearing lots from Folks that their family were very impressed with the weekends events, and that they were surprised by how friendly, welcoming and exciting exercising was.  While we love hearing the positive comments, let us know if any of those friends, family members or co-workers are interested in giving our gym a try!  Their intro day is always on us, why not introduce them to the gift of greater strength, health and quality of life?  Future them will be thanking you for it 😉


Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


Deadlift EMOM
Every Minute for 10 Minutes perform:
2 Deadlifts @70%


Kettlebell Relationship
6 Rounds for time:
10 Single arm KB Swings (50/35)
2 Length Farmers carry (same hand)
10 KB push press (same hand)

Rounds 1, 3, 5 will have the same hand. Rounds 2, 4, 6 will use the alternate hand.


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