CrossFit Sudbury – 26092017 – Butternut Squash Soup

Hey Folks!

Great work today with a whole bunch of squatting, and a little hinging and running 🙂  I know we’ve been killing running lately, but we only have a limited amount of time left to work on it before we have 6 months of rowing, skipping and biking (maybe burpees too).

You guys have been killing it on this squat cycle!  Just keep inching up your squats every week and soon enough you’ll be doing those 5 sets of 2 at 100%.  Imagine that 😉

Rowing was awesome on the weekend – We’ll be looking to organize some more events SOON too – we’ll keep you up to date as soon as we can!

Coaches Notes:

Jerk Practice along with some beauty core and posterior chain work.  It’ll be a challenge to get things done within the minute.  You’ll be tempted to do more weight on the lunges.  Don’t (unless you want to be very sore).  Quick little lung burner for the WOD – Dial those dubs in and you’re in for a quick workout!


On the Minute for 10 MInutes:
1 Push Jerk + 1 Split Jerk
4 Knees to elbows
6 walking lunges with a weight (35/25 in the goblet position)

Conditioning – “Butternut Squash Soup”:

3 rounds for time of:
50 Double Unders
15 Power Cleans, 95/65 lbs
10 Burpees