CrossFit Sudbury – Training – 13072015

Hey Folks!

Great weekend!  Crazy warm weather, some beauty WODs, some amazing people, it just keeps getting better eh?

I think it’s shaping up to be an awesome summer and I’m glad to be sharing with you guys at the gym – In case you see them – make sure you wish Mikie and Taryn a happy wedding (coming up this Friday the 17th!)


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


100m Run Repeats
8-10 rounds of:
100m Run
Walk back to the starting line and rest as needed to keep intensity high.


1/2 Speal Vs. Khalipa
½ Speal vs. Khalipa:
10-8-6-4-2 of Clean and Jerk (135/95) with a round of Cindy after each round.


Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team