CrossFit Sudbury – Training – 10072015

CrossFit SudburyWOD
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July 9, 2015

Hey Folks!

Bang-Pow!  Laporte’s evil WOD of death, complete.  Hope you all enjoyed it.  It was pretty warm today, but I don’t think it was quite the same as the pain the people felt back in the old serial killer garage gym.  That’s likely a very good thing haha.

AM crew says the throw down needs to be at 6AM on a Monday (so they can have home field advantage).  I can see where they’re coming from though and don’t think it’s completely unfair, but life isn’t fair.  I still think a weekend at some point would be ideal, though maybe we can come up with a compromise of some kind.  I’ll keep spinning the wheels inside my head and see if I can come up with something clever.

[av_video src=’https://www.youtube.com/watch?v=JslrFB06wPU’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-a5ri4′]

WARM UP

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

HEALTH

Health – Power Clean 5×3
Power Clean
5 sets of 3 reps

*Add 5 pounds each session.

Health – Chin Ups – 3 Sets Of Max Reps
3 sets of max reps – Chin ups (hands facing towards you)

Rest as needed between sets.

LONGEVITY

Bench Press 10 E2MOM
Every 2 Minutes for 10 Minutes:
10 Bench Press @60%

METCON

Drawn Out “Diane”
15-12-9-6-3 Rounds for time:
Deadlifts (225/155)
Handstand Push ups

COOL DOWN

MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team
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