CrossFit Sudbury – 01112016 – Open WOD 13.2+

Hey Friends!

I hope someone got caught by a zombie today – 750m might have been a little ambitious.  Based on the AM crew, appropriate scaling and pairing up was crucial, but it did make it more interesting!

The little securing latch thingy on the GHD is striped/broken again.  That $30 lasted a couple months 🙁  If you’re going to use it, make sure you know how, and if you don’t ask please – we don’t mind showing you guys!  We gotta take care of our stuff or it won’t last.  It’s frustrating seeing a $600-700 piece of equipment go to “waste”.  If it can’t be maintained, I know somewhere it will be… my garage 😉  Sorry to harp on it, but we’ll get a replacement piece and then you guys have one last chance to make sure you’re actually using it properly, otherwise it goes from being mine AKA ours, to being mine, haha.

Eric and Kristen’s Buck and Doe (or whatever they’re calling awesome parties these days) – get some tickets!  They’re still available through Lisa’s office.  Just ask Lisa, Kristin or I.  We’ve got the hook up!  Partying at the beef, it’s gonna be so good!


Every Minute for 10 Minutes:
ODD – 1x 3-Position Snatch (hips, knees, floor)
EVEN – 3 strict handstand push ups

Metcon – Open WOD 13.2+

12 Minute AMRAP:
3-6-9-12-15-18-21-24-27…etc. of:
Clean & Jerk (135/95/55%)
Toes to Bar
2x Double Unders

CrossFit Sudbury – 31102016 – HalloWOD 2016

Hey Friends!

Halloween WOD – Should be lots of fun – pick a partner and decide who is “fitter” (at least in the context of todays WOD) and have them be the “zombie”, then don’t let them catch you!  You can also use scaling to make it a little more interesting.

Hope you enjoy it! 🙂


Every 2 Minute for 3 rounds:
8 Back Squats @68%
8 Pull ups (strict/weighted)
12 Hollow rocks

Metcon – HalloWOD 2016:

Pair up with someone and choose who will be the “zombie” and who will be “alive”. The zombie begins the Live person starts the row and the zombie begins chasing as soon as they get off the rower. If the zombie catches the live person, they have to do 25 Burpees after the WOD. If the person “gets away” then the zombie has to do the burpees after the WOD.

For time:
750m Row
then 2 rounds:
20 pull ups
30 push ups
40 Sit ups
50 squats

CrossFit Sudbury – 28102016 – “Heigl”

Hey Friends!

Friday on tap!  October is coming to a close too…. just crazy talk.  November and December left for 2016 – that’s 8.6 weeks left to achieve those 2016 goals – get some solid work in and attack them with epic focus.  You got this.


Every Minute for 10 Minutes:
ODD – 8 Bench Press @60%
EVEN – 8 Pendlay Rows (at an appropriate weight)

Metcon – “Heigl”

3 Rounds:
3 Minute AMRAP
5 Jerks (185/103/65%)
10 Dumbbell/Kettlebell Snatches (50/35/25)
15 single arm overhead walking lunges (same)
–1 Minute Rest between rounds–

CrossFit Sudbury – 27102016 – “Sneaky Deke”

Hey Friends!

so yeah, the WOD is up pretty late (better than last week when it didn’t make it up until the next day!) – but that doesn’t stop it from being any less of a beauty.

House is coming along, but all those finishing touches take more time than all the big stuff (kinda like painting a closet versus a big room).  If Anyone is feeling sassy and wants to help move some things this weekend, we’ll gladly accept some help, and pay you in beer and some sort of food 🙂

Hope you’re all having an awesome week!


Every minute for 10 MInutes:
ODD – 3 Power Snatch @65%
EVEN – 2 Muscle ups (as strict as you can, sub to 2 chest to bar pull ups + 10 seconds ring support)

Metcon – “Sneaky Deke”:

For time:
20-15-10-5 of:
Handstand Push ups
Goblet Squats (70/50/35)
Box Jumps (24/20/16)

CrossFit Sudbury – 26102016 – “save your breath for cooling your porridge”

Hey Friends!

Jackie!  Those thrusters weren’t messing around eh?  Thank you for not dropping the barbells.  You can thank past you the next time you PR your clean or snatch without breaking your wrists (because the collars still spin) 😉

Thanks to everyone for being generally awesome – Kristin and I haven’t been in working out and hanging out as much as we’d like with the whole house move, but we’re moving this weekend and should settle over the next week into more normal appearances and workouts in the gym!  Yesssss.  Once we’re set up we’ll have everyone out to the new place for some nog or non-nog inspired beverages.


Every Minute for 10 MInutes:
ODD – 5 Back Squats at a tempo of 3 seconds down, explode up
EVEN – 15 second L-sit/hang

Metcon – “save your breath for cooling your porridge”:

3 Rounds of 1 minute per station, for total reps:
Wall Ball (20/14/10)
Kettlebell Swings (50/35/25) *Overhead, so long as you’re comfortable with it
Double Unders (singles, if doubles aren’t going to happen)

CrossFit Sudbury – 25102016 – Jackie

Hey Friends!

Nice sprint and “easy” start to the week – I think you guys might have less sore legs this week… though we’ll see 😉

Jackie!  An awesome benchmark – drop the empty bar and you will be sacrificed to the crossfit gods.  You are allowed to drop the bar if you’re finished the thrusters in under 3:30 total running time.  If you drop the bar otherwise you will be banished to the negative zone.  I imagine you guys are picking up that dropping the empty barbells is now allowed, right?


For total distance:
Tabata Row – 8 intervals of 20 seconds on, 10 seconds off. All out effort.

Metcon – Jackie:

For Time:
1000 meter row
50 Thrusters 45/35#
30 Pull-ups

CrossFit Sudbury – 24102016 – “Not-so-Nasty Girls”

Hey Friends!

Seemed like a, “hang out with pro CrossFitters” weekend for a lot of our members!  Combo of the women strong weekend, and Ali (the one in Australia) hanging out with Matt Fraser.  Sounds like everyone had a blast and hopefully picked up some good tips from the pros.

Seems like the colder weather is coming – That means less running and more rowing coming up soon.  We’ll hopefully have some offerings to help improve your rowing technique coming soon!


Every Minute for 10 Minutes:
ODD – 3 Paused Front Squats @60% (3 seconds in the bottom of each rep)
EVEN – 5 Supermans (3second hold at the top

Metcon – “Not-so-Nasty Girls”:

3 Rounds for time:
21 Air Squats
15 Ring Dips (sub dip bar dips, or hand release push ups)
9 Deadlifts (275/185/~70%)

CrossFit Sudbury – 20102016 – “Eicosapentaenoic Acid”

Hey Friends!

Hump Day is a wrap and we’re moving on to an awesome Thursday WOD.  Some olympic lifting practice today, including snappy hang snatches and power cleans.  On those snatches, don’t be afraid to go lighter or heavier than the suggested % if you think it’ll improve your training.  We want to practice the skill and the movement pattern.  With the olympic lifts, we should be practicing as close to perfection as possible while also maintaining a solid training stimulus.  On those power cleans, remember any squat higher than full depth is considered “power” – so meet the bar where it comes to, which will likely mean dropping underneath it.


Every 30 seconds for 10 Minutes:
1 Hang Snatch @~65%

*You shouldn’t be failing any lifts – so if you are, the bar is too heavy, or you aren’t ready for full snatches yet.

Metcon – “Eicosapentaenoic Acid”:

6 Rounds for time:
5 Power Clean @70%
15 Wall Ball (20/14/10)

CrossFit Sudbury – 19102016 – “African or European?”

Hey Friends!

pow-pow-pow – How are those glutes feeling?  Hopefully just dandy.  We’ll flush the junk out of those legs with some fast sled pushes – that’ll do the trick.  We likely don’t have too many more sled push days left, so soak it up and give’r the gears.


Pair up with someone to share a sled.

Partner 1 pushes sled 20m as fast as possible,
Partner 2 pushes the sled back 20m as fast as possible

8 sets.
Rest as needed between sets. Suggested weights on sled (90/60/25), though fine tune how you’d like.

Metcon – “African or European?”:

4 Rounds for time
10 Pull ups
20 Push ups
30 Sit ups

CrossFit Sudbury – 18102016 – “General Blitz”

Hey Friends!

Anyone else notice the lyrics to one of the NOFX songs that plays in the gym?  “Monday is my favourite time of year!” – how can it not be with an awesome WOD like todays?

If you haven’t had the chance to check out the CrossFitter of the Month yet, get in there and read up!


Every Minute for 10 Minutes:
ODD – 8 Bench Press @60%
EVEN – 8 Ring Rows

Metcon – “General Blitz”:

2 Rounds For time:
20 Back Squats @60%
Run 800m