CrossFit Sudbury – 25022016

Hey Friends!

Beauty re-do WOD today.  That one looked challenging the second time as much as it was the first!  Great work to everyone who came in to take it on.  If you haven’t had the chance yet, check out that “Fittest on Earth” movie from CrossFit.  It’s too bad that it costs money, but it goes to a good company (CrossFit), and I’m sure if you really look for it, you might be able to find it online for free.

Some news:

  • If you guys can get your T-shirt orders in by Monday (the 29th), we’ll put the order in and should have the shirts by the end of the Open (not a bad “prize” for finishing the Open!)
  • We’re going to have the 16.1 “reveal” playing on the TV in the waiting room in front of the gym/clinic tomorrow night.  Bring some food/drinks and hang out to see it all go down 🙂 We’ll do this for each WOD too!
  • Lisa is posting some sign up sheets for heats on Saturdays WOD – it’ll help us keep things organized, and it’s helpful for folks that need to get the workout in right away or need to do it at a certain time.  Check them out near the Baby Ball whiteboard.
  • Weekly challenges!  We’ve done these in the past, and these ones are associated with the Open.  They’re for everyone to do, and will be completely “inclusive” for folks. AND there’s an extra bonus to them:
    • each time you complete an Open WOD OR the weekly challenge you will receive a ballot for each thing (2 max per week) and at the end of the Open we’re going to draw a name out of the cache of ballots for a winner of a prize! 🙂  This way EVERYONE has a chance to win an awesome prize
    • BUT, we also want you guys to push yourselves, so we’ll keep track of scores on the weekly challenges, and after all 5 weeks, the top male and female performers will win a prize too!


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


Spend 10 Minutes working up to a heavy Power Clean + Push Jerk + Push Jerk (yes, 2 jerks, and NOT a split)

Power Clean
Lifting the bar from the ground to the shoulders without passing through a squat. You can still land in a partial squat, just not below parallel.

Jerk (Power, Squat, Or Split)
Keeping an upright torso and TIGHT abs, dip straight down then drive the bar overhead while lifting your feet and driving yourself down into either a partial squat, whole squat, or a split (lunge) position. Stand the weight back up tall (bring your feet back together if necessary) and smile at your victory.

1 X 1


Choose 3 – 4 to test. This list is not exhaustive (you can choose another test recommended by the coach). We are testing cleans tomorrow, if you aren’t going to make it in, test it today! Try to do at least one – two Gymnastic, and one small Met-Con.

400m Run
Run 400m for time.

800m Run

1 Mile Run

500m Row
Row 500m For time.

Row 2000m – set the rower to count down from 2000m to get an exact time 🙂

Tabata Airdyne
8 rounds. 20 seconds work, 10 seconds rest for total calories. Rest between sets, don’t “recovery pedal”, unless you’re going to keep track of only your “work” calories.

Max Push Ups
Max Push ups without stopping.

Push ups begin with straight arms, touch chest and thighs to ground, then in a nice plank chest and thighs come up TOGETHER. No worming. Unless you are scaling, in which case worming is allowed. No claiming you got 78 push ups when you got 78 half, wormy push ups. Anyone can run a 4-minute mile when it’s only half a mile.

Pull Ups
Max Reps.

Tabata Squats
Tabata Squats
20 seconds on 10 seconds off for 8 intervals.
*Score is the interval with the least amount of reps (i.e. if you get 20 squats in the first 7 intervals, and 4 in the last interval, your score is 4. Sorry, haha)

Clean & Jerk
Lift the bar from the ground to overhead in two distinct movements. While the Jerk can be a power, split or squat jerk, the clean is implied to be of the squat variety unless your coach has suggested it isn’t ideal for your goals/current progression.

1 X 1

Perform a Snatch. From the Ground. It is assumed you will perform a full snatch, though speak with your coach, as the full version may not be appropriate or even the most beneficial, depending on your goals and current mobility, etc.

1 X 1


1 X 1

2 Minutes Max Double Unders
2 Minutes for max total double unders.

trips don’t count! 🙂

Box Jump – For Height
Spend 6 minutes working up to a max height box jump.

Compare to December 9th! Try to do the same thing you did then and BEAT IT!

Work together in groups so you can have people to do the tests with and/or help you count reps. Be smart about the order of the movements – you don’t want to do something that will hurt the results of the next thing.
If you aren’t going to make it in tomorrow for the squat clean testing (and handstand push-up testing), do those first!


General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings