CrossFit Sudbury – Training – 23072015

Hey Folks!

Beauty double-WOD!  You guys are so elite.  hahah. We’re going to be including, once a week, a shorter, heavier, or more skilled WOD in place of the typical “strength”.  It should help with including some more difficult movements and heavier weights.  Let me know how you’re enjoying it (or not) 🙂

There’s a little TV in the gym, courtesy of Andrea, to have the games playing throughout the next bunch of days – Thanks for doing that Andrea!


Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


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 – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.


3 TnG Cleans
12 Minute timer to find your max weight for:
3 touch & go Squat Cleans
(i.e. bar can’t rest on the ground)


1/2 Angie
For time complete the following:
50 pull ups
50 push ups
50 sit ups
50 squats


Mobility – For Real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team