Wednesday, November 12th, 2014

Hey Folks!

Great work on Murph!  It was just as difficult with Rowing as I remember.  That last row was seriously uncomfortable.  You guys are doing great and I’m pumped to see how max week goes next week.  The lifts are looking higher quality, which is even better.  There’s no point in PRing a lift if it means you need to take a week off because you feel like you’re dying the next day.  Chase that excellence and virtuosity and keep up the great work – it’s showing!

Be careful near the entrance to the gym and clinic – the water drips off the overhang and can make it pretty slippery there!  We’re icing and the plaza does some too, but you never know and that would be a pretty crappy way to hurt yourself.  So walk carefully there! 🙂


Clean Warm up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


Every 2 Minutes for 10 minutes perform:
1 PowerClean + 1 High Hang Squat Clean

Front Squat EMOM
Every 2 Minutes for 10 Minutes:
3 Front Squat @~75-80%

Farmers Carry Burpee WOD
2 Rounds for max time:
Farmers Carry with Right hand (as heavy as you can)
1 Minute of Burpees
Farmers Carry with Left hand (the same weight)
1 Minute of Burpees.

*Score is time plus number of burpees.


Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team