Wednesday, April 23rd, 2014

Hey Folks!

Awesome results on todays WOD!

FYI – Battle Beyond the Barbell is going to be more epic than ever.  Think about your favourite sandwich/chocolate bar/style of poutine… now imagine it as a day of WODs and fun.  That’s only a fraction of the fun you’ll have at the Battle Beyond the Barbell.  We’re taking registrations now!

Click here to sign up!

Let your friends know they can come out to cheer too! This isn’t just a competition, its a spectator sport and there will be a BBQ and some other fun stuff to do while you’re here!

Book off June 7th and come hang out!

Warm up

2 Rounds – 10 toe touches, 10 spiderman Lunges, 10 push up plus, 10 air squats




1.  Death By Power Clean
EMOM complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible.  Post scores as total rounds + partial reps.

2.  Squat
For time:
4 set of 15 unbroken Front Squats, 165/115 – no racks.


Front Squat 5×3 @65% with a 1 second pause in the bottom.

5 Rounds for time:
10 Ring Dips
20 Sit Ups

Stretch – Quads/Psoas, Calves, Glutes, Pecs

See you in the gym!
The CrossFit Sudbury Team