Thursday, January 9th, 2013

Hey Folks!

So I think you guys are starting to get the hang of things with the new programming eh?  It’s developing nicely 🙂  Keep up the great work.  Longevity is a “rest” day, meaning spend time on mobility, eating well, some light movements, working on skills or things you’re bad at (we call them “goats” in the CrossFit world), do a WOD you missed or just take the day off all together!  It’s up to you, but there will be another 3 awesome wods for you starting Friday.

OnRampers crushed their second OnRamp WOD and are looking to be a pretty awesome group.  Keep up the great work!  Foam roll, stretch, do some of the movements you guys did in your WODs throughout the day, it’ll help with healing you up!

Warm up

2 Rounds – 10 dislocates, 10 band pulls, 10 walking lunges, 10 tuck jumps


Front Squat 2×5 / Deadlift 2×5

15-12-9-6-3 For time:
Ring Rows
Box Jumps


1.  Metcon
30-20-10 reps for time of:
Power Snatch, 95/65
2.  Snatch
EMOMx7:  2 Snatches – drop from the top and start your second rep within 5 seconds.
3.  Front Squat
10×2 Pause Front Squats – pause for 3 seconds at the bottom of each rep.


Rest/Mobility/light Rowing/make up a missed wod

Foam Roll – Glutes, Hamstrings, Quds, IT bands
LaX Ball – Pecs, traps, Rhomboids

See you in the gym!
The CrossFit Sudbury Team