Benchmark Thursday, June 19th, 2014

Hey Folks!

It’s BenchMark Thursday!  My favourite kind of Thursday.  It’s going to be a difficult WOD, but it should be fun (as usual), and likely more fun than Mondays WOD (sorry about that haha).

Warm up

2 Rounds – 10 Reverse Dislocates, 10 walking lunges, 10 push up plus, 1 Minute squat therapy


Front Squat 2×5

Deadlift 6×1 *PR day! 🙂

“Jackie” For time:
1000m Row
50 Thrusters
30 Pull ups


1.  “Shlitz”
4 RFT:

400m Run
4 Muscle ups
40 Double unders
2.  Squat
7×5 Front Squats, across
3.  Press
3×20 Close-Grip Bench Press – you choose the weight, keep elbows tucked to your sides and at least 1 finger should be on the smooth part of the bar.


3 Rounds for Time:
30 Squat Clean 95/65
30 Pull-ups
Run 800m

Stretch – Pecs, Shoulders, Calves, Quads

See you in the gym!
The CrossFit Sudbury Team