Wall ball/pull-ups/burpee shuttle sprints/kb swing

For time:
50 wallball (20#)
50 pull-ups
25 burpee shuttle sprints 12 ft
25 Kettlebell/dumbbell Thrusters- 35#


http://vimeo.com/56482796

Filthy Fifties

I was totally crushed by today's WOD and didn't come anywhere close to my PR.

“gauntlet style filthy fifty”
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 23:49


Check out the sweet new Christmas gift from my Fiancé!

Thrusters/mu's

The holidays have been fun with friends and family but they have really taken a toll on my body. Today I trained in the freezing garage and did the following.

For Time:

21-15-9 Theusters
Alternating with 3-3-3 muscle ups

Time 7:23

C&J burpee/bar hops

Worked on some clean and jerks before hitting the WOD.

Clean and Jerk
255#


For time
21-15-9
Clean and jerk 135#
Burpee bar hop

Time- 7:15

Snatches..... Annie

Today the temp was -5 in the garage.
I worked on some snatch singles because that's all I could take having my hands frozen to the barbell.

Snatch
175#

"Annie"

50-40-30-20-10

Double unders

Sit-ups

Time 7:25

Armageddon WOD

“Armageddon WOD”
As many rounds/reps as possible in 21 mins of:
20 Ring dips
12 Power clean 145#/105#
12 Thrusters 145#/105#
21 Burpees


3rounds 7 power cleans

Pendlay row/HSPU ..... Pull-up progression

1) 3 sets of:
Pendlay row x 5
Handstand Push-up for max effort
2min rest
2) Strict Pull-up progression: Starting with 1 strict pull-up on the first minute, on each minute you will do a strict pull-up, adding one rep to each minute. Go until you cannot complete the pull-ups within the minute.

1)155# 14,15,10

2)9+6

AMRAP burpee bar hops, power snatch, push-ups

As many rounds as possible in 12mins of:
5 burpee bar jumps
10 Hang Power Snatch 95/65#
15 deficit push-ups, 25# plates

6 rounds + 10 pull-ups

EMOM CLEANS/ball slams

Sunday Garage session.
With the holidays in full swing and party after party it's not going to be an early morning WOD at CrossFit Oshawa, therefor it has to go down after a good Sunday sleep in.

EMOM 15 Min:

Even, Cleans 225#
Odd, Ball Slams x 15



http://youtu.be/aXzncVZHtHQ

Cleans/ring dips

For Time:


25 cleans 135#/95#
25 ring dips
20 cleans 135#/95#
20 ring dips

Time-9:11

Front squat ........ Thrusters/pull-ups

Front squats 3-3-3


For time:
25 thrusters
25 pull-ups
20 thrusters
20 pull-ups

3:50