Cleans,sandbag run, double under

4 rounds for time of:
1o cleans 135#/95#
100ft sandbag carry 45#/25#
24 double unders

Main Site...dead lifts/l-pull ups

This on is from main site

7 rounds:
7 dead lifts (225)
7 L-pull ups

8:00

Rope climbs/thrusters/ball slams

My shoulder has been bothering me so I have decided to rest it a little bit. Today is my first day back doing anything using my shoulders:

3-2-1
Rope Climb
21-15-9
Dumbbell Thrusters (45#)
Ball Slams (15#)

Time:6:53

Portals/push press/burpee bar jumps

AMRAP 12min
6 pistols
9 push press 115#
12 burpee bar jumps

7 rounds

Walking lunges/ring rows/push-ups

With a 45lb weighted vest complete 10 rounds of:

50ft walking lunge
10 ring rows

*alternate ring rows one round push-ups the next

AMRAP front squats ring pull-ups

AMRAP 8min

5 Front squats (155)
10 ring pull-ups

4+8 pull-ups

Filthy fiftys

Mattie Allen kicked my ass today! Great Mattie! It was a huge push today starting with myself pushing Mattie hard as I went unbroken for the first 3 movements, then Mattie smoked by me in the knee to elbows and I couldn't gain the time.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Time 17:49 (PR)

Deadlift..burpees/pull-ups

Today I got a good push from Conner. This WOD gave me serious fire breather.

A. Deadlift 3-3-3+
285-325-375x5
B. 21-15-9 reps for time of:
Burpees
Pull-ups

Time-2:59

Hang power snatch/ring dips

I totally burnt out in my ring dips having to rest after every set of snatches. I wanted to complete this WOD unbroken but had to drop down with one dip left in my set of six.

15-12-9-6-3 reps for time of:
Ring dips
Hang Power Snatch 95#/65#

NOTES: If you have muscle ups, set the rings up to where you have to do a muscle up to get into your ring dips.

Time-5:46

Back squat and "Honey Badger"

After training with some of Ontario's best CrossFit athletes I was feeling sluggish to say the least.


A) Back Squat 3-3-3+
245-265-295
B)
“Honey Badger”
3 rounds for time of:
50 double unders
10 thrusters 135#/95#
15 burpees

PR 8:33

Bro-out at CFO

Over the past month taking place every Sunday at a different gym every week we have been bringing together the top crossfitters from the greater Toronto area to throwdown together, it's a great way to prepare for the open and up coming comps.

This week we were at my home gym CrossFit Oshawa and did this:

1RM Overhead squats

With a 7 min time cap perform:
3 rounds
7 ground to overhead (185)
11 burpee bar jumps

Rest 1 min
Then:

3 rounds:
7 front squats 185#
11 C2B pull-ups

Some cool little WODs and a great idea if you guys want to try it!

My numbers:
OHS 275#
WOD 1- 3:34
WOD 2- 218

Awesome day and great to see everyone!
Cheers to all! "I Am WOD GEAR!!!"

Hang power cleans/burpees

After throwing a hand I the mix of putting up a new pull-up rig at CrossFit Oshawa I threw down a sprint of a WoD with kev:

3 rounds for time:
15 hang power cleans 135#
15 burpees

3:51

Front squats....."Lynne"

I did a few sets of front squats, I built up too 245 x 5. Felt very good and I think I could have gone at least 20pounds more but it was time for "Lynne"
5 rounds ( rest as need in between)
Max body weight bench press
Max pull-ups

16/26-11/26-10/21-7/20-5/15

Power c&j, triple unders, deadlifts

So today I discovered that I suck at triple unders. sucking at something isn't all that bad it just gives you something to work on!

3 rounds for time:

5 Power clean and jerk (185)
7 triple unders
9 deadlifts (185)

10:30

Run, squat, HSPU'S

After 2 days off because of holidays/New Years partying I went to work with my bro today to do some heavy labour intensive work. After working all day I went to Durham College to put there indoor track to work with:

3 rounds for time:

400m run
50 air squats
10 HSPU'S

Time: 10:15