Burpee box jumps, pull-ups, double under

AMRAP 12 min

7 burpee box jumps
12 pull-ups
30 double unders

Total/ 7 rounds

Rope climbs/clean and jerks

After taking the weekend off because of an extra full schedule I was back at it today with a WOD along the same lines as the 2012 rope climb WOD. Instead of adding weight every round we carried the 185lbs threw the whole WOD.

5-4-3-2-1
Rope climb
Power clean& jerk 185#

Time 8:41

Team WOD Fridays

All week at CrossFit Oshawa we have not been using the clock. It is a cool little tactic that the coaches used for the week to see if it changed anyone's gaming of the WODs. Personally I was not a big fan of the no clock week because it put me out of my comfort zone, something that you should regularly train is working outside your comfort zone it will make your mental game a lot stronger.

For todays WOD we knew the movements but had no clue the reps that needed to be performed. You just went balls to the wall until the coach said that we have done enough reps.

After the WOD we were told what the WOD was.

It was 21-15-9 reps per person in the team:
Back squats 135#
Burpee box jumps
Row 1000m

AMRAP 8 min Pull-Up/KB Swings

Today was killer on my grip.....I did pull-ups yesterday and then again today so it made me feel pretty spicy.

AMRAP 8min

Pull-ups
KB Swings

2
2
4
4
8
8
16
16
Etc.

I went to the rounds of 32 and then 44 pull-ups

Back squat/ pull-ups

So I'm a little late on this post, but here it is. It was team picture day for Durham College where I coach the men's soccer team. I was at the school so I decided to use the gym for a few back squats. It has been awhile since I have worked out in a gym setting other then a CrossFit gym. After having been watched and copied and people maybe trying to impress me or the people around the gym. While doing heavy squats people were looking at me like I was nuts because I was mixing pull-ups with back squats. It is prevalent why a typical gym is so intimidating and hard for people to enjoy themselves and keep at their work out consistently. If everyone went to the gym to better themselves and not worry about the other people around them the results would be a lot better.

Back Squats
7-7-7-7-7-7-7
185-225-245-265-275-285-295
Pull-ups
15-15-15-15-15-15-15

Two a day...training with the CFO Team

Snow isn't here yet so why not take to the outdoors for a little team WOD! Today I was at the gym to train along side of Oshawa CrossFit competition team. The workouts went like this:


With a 4min cap
500m row
Once partner finishes row use the remaining of the 4 min to AMRAP ground to over head @ 165lbs

Then
2 min AMRAP
1 wall walk
5 pull-ups

Rest 1 min then repeat.

After we were done this we went out to the soccer field, lit up by the headlights of a few of our cars.

125 hand release push ups
Suicide sprint
125 KB Swings
100ft overhead walking lunges 45#
250 air squats
Suicide sprint
250 double unders
100ft overhead walking lunge 45#
Burpee braud jump (Half soccer field and back)

Team AMRAP

It's Team WOD Friday!!!! We had a 3 vs. 3 action going down at CFO today and my Girlfriend was at it again kicking ass. It has taken 3 years of me pulling teeth for her to train with me but she might be coming around! Good job to everyone today!

as many rounds as possible in 8mins of:
5 burpees
100 ft bear crawl
1min rest
as many rounds as possible in 8 mins of:
5 box jumps 24″/20″
100 ft sandbag carry 45#/25#
post rounds/reps completed on both amraps to comments.
NOTE: one person working at a time and must complete a full round before the next person goes.

Clean and jerk/double unders

This one was a burner. The double unders sucked the life right out of me.

3 rounds for time :
10 x Clean and jerk 135#
100 x double unders

Time:8:04

Toes to bar/handstand push-ups

This WOD just rolled off the tip of my tong and away Monika and I went. What a rough go it was:

AMRAP 8 min:
In a ladder format
5-10-15-20-25-30.....etc
Toes to bar
2-4-6-8-10.....etc
HSPU'S

I got to the 30 T2B and 12 HSPU'S then back to the bar for 2 more before the time was up.

CompWOD invitational

A night to remember for sure, great times with great people and awesome athletes! The competition was very fierce with the best CrossFit athletes from around the GTA going head to head to be crowned "best of the best".

Thanks so much to CompWOD.com for an epic event.

WOD 1a:
4min to get max power clean.
(260)
2min rest
WOD 1b
"Fran"
21-15-9
Thrusters 95"
Pull-ups

Time 2:25

WOD 2
2min AMRAP
1 muscle up
4 pistols
1min rest
2min AMRAP
135# power snatch
1min rest
2min AMRAP
1 wall walk
4 de-load push-ups
1 min rest
1 bar hop burpees


Total:124

WOD#3
Completed with 1.5pood kb
12 min time cap:
500m row
50 kb swings
40 SDHP
30 goblet squat
20 clean & jerk
10 snatches
100 double unders

Everytime the KB is dropped 3 burpees must be done.

I completed 22 double-unders

Front squats/ handstand walks

I'm trying to taper down a little bit to get ready for the weekends. Best of the best CrossFit competition. I have been working nights all week witch I'm not used to so my body feels a little sluggish and in need of a bit more rest. Here is what I did:

5 rounds for time:
5 Front Squats 185#
50 ft handstand walk

Time: 10:51

HSPU'S/air squats

3-6-9-12-15 HSPU
50-40-30-20-10 air squats

8:40

After completing the WOD and being totally smoked I went swimming. I am in need of some serious help in my swimming.

Chipper

Today Mattie came in the gym with a team WOD for 3, I broke it down and this is what I ended up with. It was a burner.



500m row
25 bench press 135#
35 C2B pull-ups
40 wall balls
50ft sled drag 175#
75 double unders
500m row

15:53

Muscle-ups.........team WOD snatch/HR push ups

Friday is the the of team WODs.

Warmed up with 50 muscle ups for time with Mattie Allen with a quick time of 7 and change.

Then

Team WOD:

50-40-30-20-10
Power snatch 95#
Hand release push-ups

9:51

Squat Cleans and Box Jumps

Today I was going to tryout the OC throw down WOD#3 but I have been doing so many pull-ups in my past few WODs. I decided to do box jumps in place of the pull-ups, so it was a totally different workout but a good one. A squat clean WOD always ends up kicking my ass. Hitting the box jumps after the squat cleans was like a shock to the system and my legs didn't seem to to want to work in order to get me up into the box. Check out the video.

For Time:

15 squat cleans 155#
30 box jumps 24"
12 squat cleans
24 box jumps
9 squat cleans
18 box jumps

Time: 8:16

Run/pull-ups/ball slams

3 rounds for time:
400m run
25 pull-ups
25 ball slams 15#

Time-10:33

Press/push press/jerk/pull-up

Happy Halloween!

Dress-up as an 80's gym rat and complete::

For time:
50 shoulder press 45#/35#
25 Pull-ups
50 push-press 45#/35#
25 Pull-ups
50 Push-Jerks 45#/35#


Time-7:03