Tuesday, March 25th, 2014

Hey Folks!

14.4 is in the books!  You guys did awesome – looks like a lot of people surprised themselves and kicked some serious butt. Janis got her first 5 toes to bar today!  James Rocked a badass modified wolf shirt!  Sophski rocked out a whole load of pull ups!  The Cabbage Snatch Kids brought on a mean Snatch Attack (in a very PG-13 way).  It’s been a beauty of a week!

This Thursday, come check out the unveiling of 14.5 and the final open WOD at the gym, either on the TV in the front, or on a projector, if we can get our hands on one!  It’ll be fun to be together for it, and if people want they can hit the WOD after or bring some dinner with them or something!

Warm up

2 Rounds – 10 ring rows, 30 second russian baby maker, 10 hops, 10 spiderman lunges


Bench Press 2×5

Batwing 2×20 seconds

21-15-9 for time:
Front Squat
Box Jumps
*1 Minute plank between rounds (2 total)


1.  EMOMx14
Odd:  AMRAP of 5 Burpees over the Bar + 5 Thrusters, 95/65
Even:  Rest

2.  Skills
Jerks 4×6 unbroken reps at 65% of 1RM – Rest as needed between sets.  Work on good positioning, no press outs and rebounding the catch into the next dip.


Deadlifts 3×5 @70%

21-15-9 for time:
Squat Clean 135/95
Box Jumps 24/20

Stretch – Quads/Psoas, Hamstrings, Pecs
LaX Ball – Traps, Rhomboids

See you in the gym!
The CrossFit Sudbury Team