Friday, April 25th, 2014

Hey Folks!

Great work today on that lung burner.  It’s been a little while since we’ve had a plank IN the WOD eh?

Do you wish you were a little faster on the run portion of the WOD?  Wish you didn’t get shin splints, plantar fasciitis, or other knee, ankle and hip issues?  James is running a clinic on… Running!  Check out the details here –

“Running WODs got you down? Come to the Running Clinic on Thursday, May 8th at 6pm. Get a jump on the running WOD season with some drills and technique work to have you running like a cheetah in no time! The Clinic will run for approximately 2.5 hours and will cover different aspects of running gait and posture to help improve any areas of inefficiency that are causing discomfort and slow run times. Come get the tips and tricks to crush Murph and Helen!”

Warm up

2 Rounds – 10 toe touches, 10 hops, 10 tuck jumps, 10 Push up plus


Press 2×5

Pull ups 2×5

3 Rounds for total reps:
1 min Row (for calories)
1 min Wall Ball
1 min Box Jumps
1 min REST


1.  AMRAP 7:
5 Deads, 275/185
10 Lateral Barbell Burpees

2.  AMRAP 12
20 second max effort prowler push – you choose load and distance
40 Double unders
:30 Rest


Power Clean 2-2-1-1-1-1

3 Rounds for total reps:
1 min Row (for calories)
1 min Wall Ball 20/14
1 min Box Jumps 24/20
1 min REST

Stretch – Hamstrings, Calves
Foam Roll – Hamstrings

See you in the gym!
The CrossFit Sudbury Team