CrossFit Sudbury – Training – 29062015

Hey Folks!

Hope you guys had an awesome weekend!  I got to catch up with some friends and family – and am VERY grateful for our awesome Coaches that were able to cover the gym.  We really do have the best team ever 🙂

GIGANTIC CONGRATS to Coach Lisa!  She successfully defended her Masters Thesis on Friday!  The arduous journey to becoming “Master Lisa” has reached it’s conclusion!  We are very proud of her and just know she wants to celebrate it by doing an epic WOD with each and every one of you.  SO let her know when you want to train and what you want to do, and she’ll have no choice but to jump in with both feet and crush everything.  Anyway, Congrats Lis!


Best Warm Up Ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom


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


8-10x 100m Run
100m Run
Walk back to start


BSquat/KBS/PU For Time
5 Rounds for time:
3 Back Squats @65%
10 Russian KB Swings (70/50)
15 Push ups


Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team