CrossFit Sudbury – 01032016

Hey Friends!

March!  I hope you all got those scores in for the Open – TeamCFSuds needs ’em!  Scaled, RX’d, we’ll take everything you’ve got!  Don’t forget, even if you aren’t signed up for the Open, you should still try the WOD out, get someone to judge your reps and count for you, and get a little taste of competition, but in the safe, family fun atmosphere of our awesome gym!

Lulu Lemon is coming out this coming Saturday 10am-4pm!  Make sure you make it in if you’re into that sort of thing.

16.1 is in the books, 16.2 is coming up!  If Folks want to stick around Thursday night to watch the unveiling and have a pop, they’re more than welcome to!  We’ll be there 🙂


General Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges


The Shed
For time:
Rope Climbs (3/2/6 rope lay downs)
600m Row
30 Overhead Squats (95/55/35)
Airdyne (35/25/15)
30′ Right arm + 30′ Left arm OH DB walking lunge (45/35/20)
16 Handstand Push ups
30 Box Jumps (24/20/14)
60 KB Swings (35/25/15)

Scaling Guide: 18-22 Minutes. 25 Minute CAP.
Scale up: 5 rope climbs, 1000m Row, 26 HSPU, 50 BoxJumps, 53lbs KB, same time limit.

Don’t go too hard on the row if those overhead squats look daunting. Be careful with the kettlebell swings- 60 is no joke! Break them up into smaller sets, and be sure to keep that chest up!


General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings