CrossFit Sudbury – Training – 03092015

Hey Folks!

Another late WOD posting!  I’ve been having too much fun at the gym and forgetting to schedule it to post earlier.  You guys rocked it today despite being sweaty messes.  It was ridiculous hot today – though in a weird, undercover kinda way.  Sneaky warm.

Let’s keep up the great work – todays WOD should be a doozy and pretty fun.  Make sure you choose an appropriate weight for it and get set up properly – no yanking the bar off the floor!  Pull with purpose from good positioning.  🙂


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


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.


Jerk 1RM

Spend ~15 Minutes building up to a 1 rep max Jerk. Split, Power/Push, or Squat, whichever you’d like.

Take it out of the rack – you don’t need to clean it first.


14 Minute AMRAP – Mental Test WOD
Starting at 1, and adding 1 rep to your set each time until time runs out:
Clean & Jerk @70%

i.e. 1 Clean & Jerk, 1 Burpee
2 Clean & Jerks, 2 Burpees
3 Clean & Jerks, 3 Burpees…
and so on…


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