CrossFit Sudbury – Training – 26062015

Hey Folks!

Great work on todays WOD – Although a lot of people pegged it right away as looking challenging – I feel like it was one of those deceptively difficult workouts.  Those are the best ones!

Just want to throw out there – I have a Fundamentals client right now who did a Helen-esque WOD yesterday, and, despite being an endurance athlete, her 400m split time suffered degradation far more than she was used to.  She still crushed the WOD, especially for a first time through – She’ll be a force once she’s ready for classes.  I enjoy seeing the light come on for Folks – She’s already fit to start, and as with pretty much everyone that comes through our doors, has her strengths, and her weaknesses, but the clear realization that, “Whoa… that was HARD.  Do you know what that means??? I can get SO MUCH MORE FIT than I currently am!”

That’s the best look I’ve seen on someone’s face.  We are very lucky to be able to provide that for people!

p.s. Approach the WOD like Sean in this picture… “Come at me, bro!”


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


Health – Power Clean 5×3
Power Clean
5 sets of 3 reps

*Add 5 pounds each session.

Health – Chin Ups – 3 Sets Of Max Reps
3 sets of max reps – Chin ups (hands facing towards you)

Rest as needed between sets.


Sandbag & Kettlebell Carry
4 Rounds for quality:
100m Sandbag (60/30) (on shoulder) and KB (in opposite hand) carry (70/50)
10 Knees to Elbows

*Carry is a walk, not a run or jog. Switch sides each round.


Open WOD 13.2
AMRAP-10 Minutes:
5 Push Press 115/75
10 Deadlift 115/75
15 Box Jumps 24/20


Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team