CrossFit Sudbury – Training – 14072015

Hey Folks!

Great work – Sounds like LOTS of Folks improved their 1/2 Speal vs. Khalipa times.  In case you didn’t recognize it, we did this WOD about 5 weeks ago!  🙂 I improved, which I’m happy about.

Kristin and I are hoping to put a team or two (or three!) in for Element’s Team Challenge.  It’s my old gym and one of the oldest and best in Ontario – So it will likely be a really good competition.  We’ll start a list on the white board and start structuring some teams so we can balance them out and get signed up!


Hinge Warm Up
2 Rounds not for time:
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts


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)


10 X 2


Back Squat/Sit Up/DU AMRAP
10 Minute AMRAP:
3 Back Squats @65%
10 Sit ups
30 Double unders


Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team