CrossFit Sudbury – 07022016

Hey Friends!

Sundays WOD 🙂


Hinge Warm Up
2 Rounds not for time:
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts


Spend 8 minutes working up to a challenging clean and jerk. Plan on hitting that weight for 3 ‘sets’.


Open WOD 15.5
For time, 27-21-15-9
Row for Calories
Thrusters (Performance: 95lbs, Athletic*: 65lbs, Health: 45lbs)

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 6-20 minutes (20 minute cutoff, scale accordingly – see Coaching Tips below)

Break the Thrusters up early and often. If the thrusters look daunting, cut the round of 27, and start at 21. Calories count faster the faster you are able to row (the faster you go, the less “meters” you will have to go). So make this one a tiny bit faster than usual in the rowing department and use the thrusters to pace. That said, if you blow your legs up on the row, the thrusters will be much harder. Finish each row with some short hip and arm only pulls so leg recovery starts early.


Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs