Tuesday, February 11th, 2014

Hey Folks!

Great work on the WOD – There were some great times and some awesome efforts!

So the evenings are getting  a little crazy – Can we have you guys make an effort to come in on time for the classes?  I know stuff happens and things come up, but if you can come in on time it will make a huge difference in the quality of instruction and attention you get.  It’s tough to watch your form on your snatches when someone else is asking for us to start the WOD while someone else is asking what an inch worm is.  We appreciate you guys grouping together like you do, but we want even bigger, more cohesive groups.  So let’s see what we can do and rock some serious classes over the next week!

Warm up

2 Rounds – 10 Ring Rows, 10 inch worms, Squat therapy 3-5 squats, calf and quad stretch


Bench Press 5-3-2
* Try to add weight each set. Start the first 5 at the weight you used last week for your two sets of 5.

Bat Wings 2×15 second hold

7min. AMRAP
Box Jumps
Toes to bar/knees to as high as possible


Teams of 3:
100 Deads, 155/105
80 HPC, 155/105
60 Front Squats, 155/105
40 Jerks, 155/105
20 Thrusters, 155/105
One athlete works at a time.  Every minute on the minute, stop where you are and all three athletes complete 5 burpees.


Front Squat 5×5 80%

*13.4* – 7min. AMRAP
C&J 135/95

Foam Roll – T-Spine, Quads, Lats
LaX Ball – Traps, Rhomboids, Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team