Friday, November 7th, 2014

Hey Folks!

Great workout today – those Tuck Jumps were probably the hardest part!  SO, if you’re doing Painstorms & Pancakes this Saturday, you may want to take it easy on todays WOD, or spend more time working on weaknesses, mobility and a nice easy long row or something.

So even more reminders:

  • Working out is happening between 9am and 12noon
  • Pancake eating is happening between 12noon and 2pm

That’s about it.  You guys know I’m not big on rules.  🙂


Warm up for Front Squats, etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts


Health – Press & Pull ups
Press 2×5

Pull ups 6×1*

*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.

5 Rounds for time:
5 Back Squats
15 Ring Rows
25 Sit ups


Every 2 Minutes for 10 Minutes perform:
3 One & a Quarter Front Squats*

*This means you drop down into a Front Squat, come not quite a halfway back up, then go back down and THEN come back up.

Mainsite WOD – 141103
5 Rounds for time:
9 Deadlifts (135/95)
6 Hang Power Snatch (135/95)
3 Overhead Squats (135/95)


Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team