CrossFit Sudbury – Training – 14092015

Hey Folks!

That was a hell of a day!  You guys are unreal – super happy to have people out for some (more difficult than I expected) WODs.  Big thanks to Lulu Lemon for coming out to set up the pop-up shop for the day. They’re planning on coming back towards the end of November – so that’ll help with Christmas/Hanukkah/Kwanzaa shopping 🙂

Results from the days workouts will be up soon, though the prize is really only pride, I guess.  BUT, it was super fun and I’m glad we put it all together – We’ll make an effort to do something like this every quarter at least.  Also, we should organize going to a Wolves game once they’re playing!


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


Front Squat 2×5
Elbows up, heels down, knees out, chest up, tight core.

Health – Press – 3×5
Press 3×5
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds


Press-Pushpress-Jerk Til I DIE!
~3 efforts at:
Max Presses at 60%
*Once you fail your presses, continue on with Push presses.
*Once you fail your push presses, perform 3 Jerks


KB/Burpee AMRAP-8
As Many Rounds as Possible in 8 Minutes of:
8 KB swings (50/35) “Russian”
8 Burpees


Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids
LaX Ball – Pecs, Rotator Cuff, Traps
See you in the gym!
The CrossFit Sudbury Team