Monday, April 7th, 2014

Hey Folks!

Great work this weekend – some Classic CF WODS in there.  Amazing effort to everyone for crushing the half marathon Row too – pretty amazing what some of the teams put up – and seeing some 500m PR’s for multiple intervals!

Keep up the awesomeness everyone!

Warm up

2 Rounds – 10 Band pulls, 5 second hollow hold x2, 10 Push up plus, 1 minute squat therapy


Back Squat 2×5

Kettlebell Swings 2×10, but heavier KB if you haven’t moved up yet

For time:
2000m Row


I’m assuming a rest day?  Ben hasn’t posted the WOD yet at


Back Squat 5×5 @70%

For time:
21-15-9 Pullups
42-30-18 Wall Ball 20/14

Stretch – Quads, Glutes
Foam Roll – T-spine, Quads, Calves

See you in the gym!
The CrossFit Sudbury Team