CrossFit Sudbury – Training – 16062015

Hey Folks!

Great work on todays stuff!  The runs looked fun, the metcon looked painful.  And it was more challenging than I anticipated, but it was super fun.  You guys did a great job too – and it’s fun to see people working hard and improving their pull up virtuosity (quality of movement ALWAYS looks nice)

Sadly, we’ve had some news come up – Caz is stepping back a bit and trading in his hours at the gym to work on his own training, his business and to help out with Janna’s clinic.  He’ll still be around for social stuff and I’m sure the odd training session or coaching hour, but regular hours are off his schedule.  We’ll miss having him in the gym regularly, but we’ll have awesome visits in the future, I’m sure.  Make sure you give him an uncomfortably long hug the next time you see him!  His last official shift is this Thursday morning – Be there or be a polygon!

Make sure you get your broad jump and KB carry on the whiteboard – they’re part of our re-tests in 5 weeks time!  They’ll be testing our power and work capacity.  We’ll throw in a couple repeat WODs too 🙂


Back Squat Warm Up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


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


Slow Back Squat/KB Swing EMOM
ODD – 3 Back Squats @60% (SLOW descent into the squat, EXPLODE up)
EVEN – 10 Russian KB swings (70/50) – drive BACK into those hammies at the bottom!


Sand/WB/Single-Arm Plank WOD
4 Rounds for time:
200m Sandbag carry
20 Wall Ball (to higher target)
20 second single arm plank (no twisting through your torso!)


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