Overhead squats

3-3-3-3-3

205-205-205(2)-205(2)-205

Shoulder hates me today good thing I had acupuncture right after!

Front squats, ghd

Scaling this WOD a bit due to the state of my shoulder. I completed what I had to threw the open to get me to the regionals. Now I'm going to back off the shoulder work for a week or so.

For time:

15 Front squats 185#
15 GHD
12 front Squats
12 GHD
9 Front Squats
9 GHD

Time 6:19

Rope climbs, deadlifts, burpees

5 rounds for time of:
1 rope climb
10 deadlifts 225#/155#
15 burpees

Open 12.5

So it's one year later and CrossFit HQ decides to test the improvement of the athletes by releasing a WOD that has already been performed by last years open competitors. The workout is one that I dislike and after completing it twice last year was hoping that I would never have to see it again.

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

I completed 116 reps

This was a PR from last years 107

Lunges,burped pull-ups, box jumps, burpee box jumps

Had the pleasure of training with an old soccer friend today. Dan came into CFO and ripped apart his first ever CrossFit WOD.

CFO WOD
For time
Lunge 300ft
30 burpee pull-ups
30 box jumps
30 burpee box jumps

Deadlifts and burpees

CrossFit Oshawa's WOD

5 rounds for time:
5 Deadlifts 275#
10 burpees

Time-4:31

From the first days of the Games a few years ago. I felt ok today but still suffering from shoulder injury witch caused a bit of tenderness in the burpees.

Double WOD day

5 rounds:
500m row
20 GHD Sit-ups
2 rope climbs

Time-11:54

WOD#2
21-15-9
Push Press 95#
Ring dips
Push-ups

12:03

Open 12.4

Today I went head to head with Kevin Bowles at CrossFit Oshawa. I was able to hit a PR on Karen with a 5:43 time.

After the fast pace threw Karen my quads were lit up so much that they cramped every time I tried to kip on the rings or even when I hoped down from the rings. Great work today kev! Thanks for the push.

AMRAP 12 min
150 wall balls
90 double unders
30 muscle-ups

Total:256

Overhead squats/ l-pull ups

21-15-9 reps for time of:
Overhead Squat 135#/95#
L-Pull ups

8:58

Muscle cleans/ring push-ups

Thanks to Cf Oshawa for today's WOD.

5 rounds for time:
5 muscle cleans 165#
10 ring push-ups

Time: 4:18

Front squats

It was a squat kind of day. I went to Durham college and reped out some front squats under the curious eyes of the college students. It seemed as if the front squat is some kind of foreign creature because of the looks I was getting for not having the bar on my back.

Front squats
7-7-7-7
185-225-245-255

Front squats, pull- ups, double unders.

The pull-up bar just doesn't seem to get along with my shoulder injury. Now with 12.3 announced things could get ugly because of the toes to bar. Here is what went down at CFO today.
5 rounds for total time of:
15 Front Squats 95#/65#
10 pull-ups
30 double unders
2min rest between rounds

Time-13:23

Deadlifts, bar facing burpees

30-25-20 reps for time of:
Deadlift 225#/155#
Bar facing burpees


Time-10:18

Sprints

Today at the indoor 200m track I did done sprints.

Every 2 minutes

4x200m
4x100m
4x50m

Open WOD 12.2

AMRAP 10min

30 snatches 75lb
30 snatches 135
30 snatches 165
Remainder of time at 210

Reps:77

Power cleans/double under/front squats

Again I needed to scale my workout because of my injured shoulder. After scaling the snatch WOD the open WOD was released with snatches. The snatch if my favorite lift but with the injury I don't know how it will go.

For time:
50 power cleans 95lb
100 double unders
50 front squats 95lb

Time -8:42