CrossFit Sudbury – Training – 30062015

Hey Folks!

Stretch out those Hammies, Calves and Groin – those sprints are going to add up!

Canada Day Hours!  10am-1pm.  There will be a sexy partner/team WOD 🙂  Get in there and Live your Dream (or at least train so you’re more fit, so that while living your dream you look like a rockstar in it)


Overhead Warm Up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps


Health – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.

*Add 5 pounds to last sessions deadlifts.

Max Pull Ups – 3 Sets
3 sets of of max pull ups.

*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)


Every 2 Minutes for 8 Minutes:
Behind the neck jerk + 3 Overhead Squats
@60% of your C&J


Crocodile WOD
14 Minute AMRAP:
10 Foot Handstand Walk (handstand hold or DB Push Press)
5 Box Jumps
10 Slam Balls (40/30)
15 Sit ups


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