Thursday, June 26th, 2014

Hey Folks!

Great work on todays WOD – This is the second week of a fairly epic WOD the day before an upcoming benchmark WOD – it’s all good though, we’ve got your back and will keep things mixed up for you 🙂

Today was great, but here are a few reminders for everyone:

  • Sign in when you arrive please – it helps us on the data side of things
  • Stay organized as a 6pm and 7pm class after open gym – the Strength will usually start around quarter after and the WOD around half past.  Get your warming up in before hand and stick around to cool down/stretch – it helps with avoiding injury – you know where you’re most tight, spend a little extra time on those areas and improve your positioning!
  • Let us know if you have any issues with signing in or setting up payment stuff for your membership! 🙂

Warm up

2 Rounds – 10 Ring Rows, 10 inch worms, 10 push up plus, 10 burpees


Front Squat 2×5

Deadlift 2×5

Mini-Nancy – 5 Rounds for time:
200m Run
10 Front Squats or Overhead squats – your choice


Oops – I thought yesterday was rest but it was this:

1.  Power Clean + Push Press + Push Jerk + Split Jerk
Work up to a heavy set.

2.  Squat
7×5 Back Squats, across

3.  Deadlift
work up to a heavy set of 3 with bands or chains
4.  EMOMx12

Odd:  7 Deads – you choose the weight
Even:  50 Double unders

If you did this yesterday then today is rest.


EMOM – 12 Minutes:
ODD: 5 Pullups
EVEN: 5 Bench Press

“Nancy” – 5 Rounds for Time:
400m Run
15 Overhead Squats 95/65

LaX Ball – Rotator Cuff, Traps, Rhomboids, Pecs, Glutes

See you in the gym!
The CrossFit Sudbury Team