Tuesday, April 1st, 2014

Hey Folks!

SO The 2014 Open is IN the books!  You guys are unbelievable and SO inspiring.  From hulking out and tearing wolf shirts in half, getting first toes to bars, chest to bar pull ups, double unders (Stephanie!!!), SO many “I thought I would quit – that was the hardest thing I’ve ever done” exclamations, Deadlift PRs, Clean and Jerk and then Overhead squat PRs, and even PR’s upon 11.1 – It’s been a super fun and crazy week!  You guys have made it super fun and a pretty amazing difference from last year!  I’m excited to improve upon the intramurals concept and make it even more fun!

We have one last challenge for the teams.  It will require immense teamwork, morale, strategy and mental strength.  It will also depend greatly on the team working together – So you’ll be needing to find a time you can all be in the gym.  just giving you the heads up 🙂

Warm up

2 Rounds – 10 Reverse Dislocates, 10 spiderman lunges, 10 air squats, 10 band pulls

Health

Bench Press 2×5

Batwing 2×20 seconds

7 Rounds for time:
7 Deadlifts
7 Box Jumps
7 Wall Ball

Performance

1.  “Christine”
3 RFT:
500m Row
12 Deads, bodyweight
21 Box Jumps, 24/20 – games standards.

2.  Strength
Dead Lift, work up to a heavy triple

3.  Strength Accessory
Straight sets, rest equal to work time.
20 Sumo Deads, 155/105
20 Romanian Deads, 155/105
20 Stiff Leg Deads, 155/105
20 Deads, 155/105

Longevity

For Time:
1km Run
50 burpees
40 chest to bar pull ups
30 Squat cleans (185/135)
20 Deficit Handstand Push ups
10 weighted Pistols (50/35)
…..
5 Rounds.

Mobility:
Stretch – Pecs, Calves, Reverse Dislocates
LaX Ball – Glutes

See you in the gym!
The CrossFit Sudbury Team

Here’s the real WOD 😉

3-Position Snatch x3

Overhead Squat 3×5 60% of your Snatch 1RM

7 Rounds for time:
7 Deadlift 135/95
7 Hang Power Clean 135/95
7 Jerk 135/95