Thursday, June 12th, 2014 – BenchMark Thursday!

Hey Folks!

Awesome work today – Eric is cooking up some seriously awesome WODs lately!  Keep up the great work guys!

We’re into the third week of “Benchmark Thursdays”!  Every Thursday is going to be either a girl WOD, a Hero WOD or an open/regional/CF games WOD – They’re great for gauging progress and for challenging ourselves, so dig in and have a good time!

Warm up

2 Rounds – 10 dislocates, 10 band pulls, 30 second russian baby maker, 10 toe touches


Front Squat 2×5

Deadlift 2×5

20 Minute AMRAP:
4 Hand Release Push ups
8 Step ups (high)
12 Sit ups


1.  Metcon
3 RFT:
75 Double unders
50 Squats
25 Cal Row

2.  EMOMx14

Odd:  5 Front Squats – you choose the weight
Even:  10 Strict TTB


5×5 Bench Press

“Nate” – AMRAP-20
2 Muscle Ups*
4 Handstand Push ups
8 Kettlebell swings 70/53

*4/4  Pullups/RingDips

Foam Roll – Quads, IT bands, Adductors, Glutes, T-spine

See you in the gym!
The CrossFit Sudbury Team