Hey Folks!
Killer weekend! I’m sure Coach Tara took great care of you guys this weekend – Looked like Justin crushed an epic Fran (co-starring Mike and Alicia!) SO glad we’ve got such an awesome community that people are willing to suffer together to celebrate a Bday 🙂
As August winds down we’re entering our 2nd last week of the “Getting you good at the CrossFit” cycle. We’re going to continue into training for fun and gains going forward – but we’ll keep you guys up to date with our plans for the next cycle. Stay tuned!
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WARM UP
Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
Death By Wall Ball
Increasing numbers of Wall Balls each minute until you can’t complete the prescribed amount of Wall Balls in that minute:
Intermediate – Increase by 3 each minute
Advanced – Increase by 5 each minute
Intermediate – Increase by 3 each minute
Advanced – Increase by 5 each minute
Open WOD 14.1
As Many Rounds+Reps As Possible in 10 Minutes of:
30 Double Unders
15 Power Snatch (75/53)
30 Double Unders
15 Power Snatch (75/53)
General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team