Team WOD. Cleans/ring dips/pull-ups

I took this one on with Trev. We did our best to push on pash the power cleans but they got very heavy very fast.

Team Wod
As many rounds as possible in 20mins of:
20 power cleans 205#/135#
20 ring dips
20 Pull-ups


3 rounds + 2 power cleans

Burpees/lunges and AMRAP HSPU'S, deads, DU's

There was time for 2 WODs today although I was feeling like I couldn't get the engine going in the workouts.

WOD1:
5 rounds for time:
10 burpee bar hops
10 weighted lunges 155#


WOD#2:
AMRAP 10 min
2 HSPU'S
4 Deadlifts 225#
8 double unders

14 rounds +2

CrossFit Total

It has been over a year since I have done the total, I decided to test it out and I wasn't as happy with my result as I wanted to be. I hit a PR in my squat but my goal was to break 1000lbs in my Total:

"CrossFit Total"
Back Squat
Press
Deadlift

BS-365lb
Pr-185lb
DL-445

This WOD tired me right out, it might have been all the food I was eating over the holidays or maybe the 7 days of laying on the beach in Cuba

For time:
200 ft walking lunge
45 kettlebell swings
45 Push-ups
45 toes to bar
45 medball toss
200ft bear crawl

Time-10:43

Christmas "Amanda"

9-7-5
Muscle-ups
Squat snatch 135lbs

PR-6:58

Hang power cleans

Hang Power Clean
5-5-5-5-5

155-165-175-185-205

I was failing 205 until I was coached to drop my chest

Cuban Soccer

While in Cuba I was able to play soccer with the staff from the resort and it was a good source of exercise to complement 7 days of eating like a pig and consuming several beers.

I met a guy that is studying physical education in a city called Santa Clara in Cuba. He was very interested in working out with me one day, so I went to the gym with him to do a conventional chest workout consisting of bench press and incline dumbbell press.

Cuba day 3

Today is the 3rd day working out in Cuba and it was a busy day in the fitness facility. I completed the following WOD while fighting for a little bit of space because it was very busy at the gym:

12-11-10-9-8-7-6-5-4-3-2-1

Overhead squat 125lbs
Elevated push-ups
Sit-ups


I did not time this just went at it with a good pace. The Workout started with handstand push-ups instead of elevated push-ups but was later changed because the Cuban Guy running the gym didn't like the looks of them and thought I was going to mess up his wall somehow.

Cuba Day 2

AMRAP 10 min:

5 wall walks
10 power snatches (24kg)
15 overhead walking lunge (33kg)

Cuba day 1

Every 2 min row for 2 min
While completing 3 rounds of:

15 squat cleans (15kg dumbells)
20 box jumps

15:39

I did the 2 min of rowing instead of a distance because the display was not working. The 2min row made this WOD tough it dragged on very long.

Karen

“Karen”
For time:
150 wallballs


6:21

"Diane"

I'm not a big fan of this WOD because I have a lot of problems with handstand push-ups. My last PR was 13 min

“Diane”
21-15-9 reps for time of:
225/155# Deadlift
Handstand push-ups

Time-8:18(PR)

"grace" and snatches

Today was a good day for training, it wasn't one I was planning on because I have been feeling sick. I stayed home from the gym yesterday because of my cold but couldn't hold off today. I went in with the intention of just getting threw the WOD and I ended up with a PR. I took on "Grace" today and finished off with some snatch skill work that lead to a PR.

Then Worked on catching my Snatch in a squat because I seem to have a lot of problems landing in a squat. My squat PR was 195# and my Power snatch was 215#

Here is my New PR of 225#

AMRAP power cleans/ring dips

I was hurting today after the power hour at CrossFit Select yesterday. Today's WOD at CrossFit Oshawa was "Elisabeth" witch consists of full cleans and ring dips. My legs and lower back were fired up from yesterday's workout and I knew that "Elizabeth" would beat me down to much. I chose to still do do ring dips because they are a true goat of mine and something I need to work on.

AMRAP 10min:
5 power cleans 155
10 ring dips

Total-10+4 dips

Partner WOD at CFS

Today I took a drive to CFS to throw down a WOD with Kevin Bowles and some fellow crossFitters from CFS. I would like to thank everyone for having us and creating such a kick ass workout!

Here is what went down at CrossFit Select today:



With one partner working at a time.......
E2MOM complete
50 pwr snatches @ 95/65
50 box jumps 24/20
50 full cleans @ 115/85
50 k2e's
50 pcl&j's @ 135/95
*at every 2min mark, you must perform 20 team wall balls @ 20/14 (if
your a guy/girl team use 14) so one person does a wall ball number 1
and the other person catches it and does wallballs number 2,
etc....20

Teams load and unload their own bars

Evan/kev's time- 19:33

Deadlifts/sprints

Today I was helping my Unkle move into his new house so I missed all the classes at CFO. I went to Durham college and took advantage of the indoor track.

Deadlift
5-5-5-3-3-1-1
225-245-285-305-355-405-425

Then went to the track

Every 2 min sprint 200m
4 sprints

Squat clean/sand bag/burpees

It was a packed house today at CFO with this WOD!

For time:
4 rounds
10 squat cleans 135#
100ft sandbag sprint
10 burpees

Time: 7:10