Friday, May 9th, 2014

Hey Folks!

Holy Running Clinic attendees!  You guys are all going to crush Murph now!  Yessssss.  As the weather improves look forward to more running WODs too!

We’re almost at capacity for Battle Beyond the Barbell!  Lots of teams signed up today – Thanks for getting your info in to Lisa, if you haven’t already, get your team name, team members and T shirt sizes in to Lisa so that we can order the right sizes.

Warm up

2 Rounds – 10 toe touches, 10 push ups, 10 band pull aparts, 10 hollow rocks


Press 2×5

Pull ups 2×5

4 Rounds for time:
10 Ring Rows
15 Lunges
20 Mountain Climbers




Deadlift 5×3 85%

4 Rounds for time:
400m Run
15 Wall Balls
15 Slam Balls

Stretch – Shoulders, Lats, Glutes
Foam Roll – Quads

See you in the gym!
The CrossFit Sudbury Team