CrossFit Sudbury – 17032016

Hey Friends!

Thursday AKA 16.4 WOD reveal day – What’s it going to be?  I’m thinking heavy deadlifts, maybe pistols and something else?  12 Minute AMRAP?  I think Katrin is going to take the WOD too (But Sara will win the games…. or Kara Webb)

Check out this neat article about finishing your shower in the morning with only the cold knob on.


General Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges


Begin laying on the ground and hit every step on the way and back down, with purpose. It’s very important that you prioritize quality over quantity for these.

5 X 1

Spend 10 Minutes working on Turkish Get ups. perform at least 5 on each side.


16 Minute AMRAP – Partner WOD:
80 Cal Airdyne
40 Dumbbell Power Snatches (45/35/20)
40 Good Mornings (45/33/25)
800m Row
*1 person working at a time – split the work up as desired.
Scaling Guide – 2-4 Rounds

Switch often so that your overall pace as a team is quick. Don’t worry about splitting up the work evenly if one person is quicker than the other. It is okay to do more of the stuff you like and have your partner do the stuff he/she likes!


Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine