Category: WOD

  • Battle Beyond the Barbell – Home Edition – 2020

    Battle Beyond the Barbell – Home Edition – 2020

    Hey Folks! Well, this year has been a hell of a year so far – BUT, one of the mainstays has been the had work and camaraderie of all the awesome people that come out to compete at this event. Though it’s often a decent amount of work, the day is always a blast and…

  • WODs being auto posted

    WODs being auto posted

    Hi Friends! I’ve set up the WODs to auto-post to facebook for the time being.  Hoping to put out a high quality blog post each week in place of the ramble.  Than I’ll stick the ramble on the SugarWOD notes for the day (I can’t rob you guys of that!). There will be a plain…

  • CrossFit Sudbury – 01102018 – Does whatever a Spiderman does!

    CrossFit Sudbury – 01102018 – Does whatever a Spiderman does!

    Hey Folks! Weekend is over!  See you in the morning! [av_video src=’https://www.youtube.com/watch?v=QvpYp11Q7fA’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2cv3n8′] Coaches Notes: Quick, light, beautiful deadlifts to start things off.  Then a similar feeling to Fridays workout.  Make sure you pick your feet up on the Box Jumps! Strength: Deadlift: 6 sets of 3 reps @ 50-60% Every 30…

  • CrossFit Sudbury – 28092018 – Bologna on Wonder Bread

    CrossFit Sudbury – 28092018 – Bologna on Wonder Bread

    Hey Folks! Friday!  Woowoo!  So, who’s going to be thankful for just plain old burpees going forward?  :p [av_video src=’https://www.youtube.com/watch?v=ULtqCBimr6U’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-39kvc2′] Coaches Notes: Light front squats – Focus on PERFECT form.  Avoud rebounding on the box jumps – we’re looking for power production 🙂 FLAT back on those deadlifts! Strength: Front Squats…

  • CrossFit Sudbury – 27092018 – Snoop Dee-Oh-Double-Gee

    CrossFit Sudbury – 27092018 – Snoop Dee-Oh-Double-Gee

    Hey Folks! Good times!  Loving the lower rep ranges. That will change a little today, though 15 isn’t too bad 🙂 [av_video src=’https://www.youtube.com/watch?v=3cPs2SzShNc’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2m2w34′] Coaches Notes: You should be able to sprint these rounds.  If you’re slogging instead of sprinting, scale the reps or the weight or both.  It will give you…

  • CrossFit Sudbury – 26092018 – Greige

    CrossFit Sudbury – 26092018 – Greige

    Hey Folks! Good work today – hope you enjoyed the misty rains – i know I did! [av_video src=’https://www.youtube.com/watch?v=astSQRh1-i0&t=416s’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-25wbv2′] Coaches Notes: Have fun! You can try to challenge your endurance and grip by going from straight from muscle ups into the toes to bar.  P.s. no chicken wings.  They’re like scrubs,…

  • CrossFit Sudbury – 25092018 – Xplosm

    CrossFit Sudbury – 25092018 – Xplosm

    Hey Folks! I’m not going to write much the next little while as I need to optimize my time these days 🙂 We’ll still be coaching like it’s our job though (because it is, but also because we love it). Coaches Notes: This will be a really tough workout simply because there will be lots…

  • CrossFit Sudbury – 24092018 – A-A-Ron

    CrossFit Sudbury – 24092018 – A-A-Ron

    Hey Folks! The weekend ended! 🙁  We could use at least 2-3 more sundays (or saturdays), but we’ll take what we get! 😉 [av_video src=’https://www.youtube.com/watch?v=wpQces0zCUg’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-27yx1l’] Coaches Notes: Go at this workout with a goal of keeping the same pace for all four rounds. This means you will need to make up…

  • CrossFit Sudbury – 21092018 – What is a gun doing in your trousers?

    CrossFit Sudbury – 21092018 – What is a gun doing in your trousers?

    Hey Folks! Friday!  Today’s WOD looked awesome!  We should do something like that more often eh? [av_video src=’https://www.youtube.com/watch?v=FWDF4uTlOto’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-9lwrp’] Coaches Notes: Sumo deadlifts – might be a first for many of us – they’re similar to a conventional deadlift.  Talk with your coach and we’ll get you set up 🙂  Quick sprints…

  • CrossFit Sudbury – 20092018 – “Because he dodges bullets, Avi”

    CrossFit Sudbury – 20092018 – “Because he dodges bullets, Avi”

    Hey Folks! Great work today – the Squats all looked fantastic, and the WOD looked fun.  Overhead squats looked pretty solid too on everyone today. Things to keep in mind: Continue being awesome… you guys are killing lately and it makes us all really happy (coaches, clinicians, fellow members, etc.) Keep chipping away at those…