CrossFit Sudbury – Training – 11102015

Hey Folks!

Great work today everyone – I was sad not to be in the gym much today, but apparently I let you guys rest “too much” during todays WOD.  Point taken… 😉

We’ve got an awesome weekend coming up – We’ll be closed Saturday for our Rock Tape Seminar, and then game on for the, “Competition” on Sunday.  Lulu Lemon will be around from 10am-4pm on Sunday as well, so pick up your favourite stuff, then set aside ~90 minutes to get some awesome workouts in to support either the AM, Noon, or PM crews!

*Warning, swears in the video, though it’s pretty funny*


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


Health – Power Clean 5×3
Power Clean
5 sets of 3 reps

*Add 5 pounds each session.

Health – Chin Ups – 3 Sets Of Max Reps
3 sets of max reps – Chin ups (hands facing towards you)

Rest as needed between sets.


2008 Games WOD – Deadlift/Burpee
5 Rounds for time:
5 Deadlifts (275#/173#)*
10 Burpees

*Scale appropriately, 65-70% of your 1RM deadlift


Slam Ball/OHWL/Situp AMRAP
12 Minute AMRAP:
12 Lateral Slam Balls (30/20)
12 Overhead walking lunges (45/25)
12 Sit ups


MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team