CrossFit Sudbury – 23062017 – Pop, Lock and Drop it

Hey Folks!

Gav is preparing to take over the lead role in CSI: Miami, haahaha.

Great work to everyone on the WOD(s)!  That’s the first time I’ve felt pukie in a long time.  Tomorrow we’ve got some MORE fun stuff ready for you!  😉

Next week we have a shorter/heavy-ish version of the Nasty Girls, then the week after that we have Helen.  Some beauty WODs are coming down the pipe.  Good goal on Helen is to shoot for sub 10 minutes (or sub 9 if you’re already sub 10 – at some point it comes down to just running faster)

Coaches Notes:

The stamina work will either be limited by your chest to bars, but more likely, trying to fit in 14-16 wall balls in 30 seconds.  So push hard on this section, it won’t last too long.  The WOD is ALSO a sprint.  Crush extreme on it.  The main goal of the stimulus is to get you guys doing 5 burpees in like 3 seconds.  The Power Cleans are for practice/strength/power development, and the shuttle runs for agility/speed.  It’s only 3 minutes at a time – ATTACK it.


Every 30 seconds, alternating movements each interval:
Add 2 wall balls each interval
Add 1 chest to bar pull up each interval (scale to chin over bar, or banded strict)
If you “fail” an interval, you’re done. (yes, even though you didn’t fail the other movement).

Conditioning – “Pop, Lock and Drop it”

3 rounds for total reps:
3 Minute AMRAP:
3 Power Cleans (60%)
5 Burpees
100m Shuttle Run (out 25m, across 50m, back 25m)
—rest 1 minute between rounds—