Wednesday, January 7th, 2015

WOD
admin -
January 6, 2015

Hey Folks!

Great work today!  That workout was super fun, O’Neill test has been off the radar for too long – great mental game I completely forgot about on that one.

Awesome turnout for Kristins Performance Enhancement class – some solid mobility, stability and motor control improvements were had by all.

You guys are awesome – keep up all the great work!  If you have a friend or family member that is interested in improving their life – let us know and we’ll get them set up with an intro!  Then they can come in and understand why we’re all so happy about going to the gym!

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WARM UP

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

LONGEVITY

CrossFit Total
You have 3 attempts at each lift – some strategy is involved. Warm up sets are allowed, but then once you’ve decided you have your first attempt, you only have 2 more attempts afterwards. Make them good reps – Remember to live to train another day too!

In order:
Squat
Press
Deadlift
***3 attempts ONLY :)

2 Minutes max Double Unders
2 Minutes for max total double unders.

trips don’t count! :)

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team
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