Thursday, September 18th, 2014

WOD
admin -
September 17, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Good work on all the lifting today Folks!  Some 3RM’s were pretty darn close to peoples 1RM’s!  Kyle PR’d his back squat by 30 pounds and it was FAST.  Dalton joined in on the group class tonight for the first time and is showing some solid form.

Keep it up Folks, it’s almost the weekend already – get those good decisions in during the week so you can relax on the weekend (or Crush even more extreme… you know).[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=PWDN313DwsE”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

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

HEALTH

Front Squat 2×5
Elbows up, heels down, knees out, chest up, tight core.
Deadlift 2×5
Chest up, Shoulders back, core tight.
Pseudo-“Mary”
“Mary” 
AMRAP-20 
5 Press (at a challenging weight) 
10 Jumping Squats 
15 Ring Rows

LONGEVITY

Speed EMOM
Every Minute for 10 Minutes perform: 
EVEN Minutes – 8 Burpees (as fast as possible) 
ODD Minutes – 8 Slam Balls (also, as fast as possible) 

*Keep a mental note for how long it takes you in minutes 1 and 2 versus 9 and 10.

“Mary”
As many Rounds and Reps as possible in 20 minutes of: 
5 Handstand Push ups 
10 Pistols 
15 Pull ups

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs 
Foam Roll – Calves, Hamstrings, T-spine

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

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