Tuesday, March 11th, 2014

Hey Folks!

Here’s hoping you all submitted your scores for 14.2 and did your airdyne challenge of the week!  I don’t normally support second attempts at Open WODs, but this time, I felt better about it (even though I was REALLY hungry during that WOD) – So, if you find you’ve really botched one of them and want to redo it, We support you whole-heartedly.  But at some point, you may learn the lesson that everything you had was everything you have.  And you have to be OK with that. 🙂

Warm up

2 Rounds – 10 reverse dislocates, 10 band pulls, 10 toes touches, Squat therapy 3-5 reps


Bench Press 2×5

Batwings 2×20 second hold

10 Minute AMRAP:
10 Box Jumps
10 Wall Balls


“Deck of Cards”
Flip over playing cards one at a time.
The suit represents the movement.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats

The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.


Clean & Jerk 3-position @ 70%  x5

10min AMRAP:
10 Box Jumps
10 Wall Balls

Stretch – Glutes, Hamstrings
LaX Ball – Rotator cuff, Traps

See you in the gym!
The CrossFit Sudbury Team