7 Rounds for time:

5 Pull up + knee-to-elbow

8 Front squats 155#/115#

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Strict weighted dips: 5 x max rep (20#)

Then

8 x 200m row

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

Clean and jerk 155/115

After each round you will do one round of "cindy" (5 pull ups, 10 push ups, 15 air squats)

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Group WOD at 7am, 5pm, or 7pm. Please be on time!

In teams of 3, complete for time:

15 rounds:

15 Overhead lunge 25#/10#

15 Power snatch 95#/65#

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AMRAP 20 minutes

5 thrusters

7 Hang power cleans

10 Sumo deadlift highpull

weight is 95#/65# for everything

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AMRAP 5 min

7 Pull ups

7 Wall throws (use med ball and throw to 9 feet/8feet. No hips) 20#/14#

Rest 1 minute

AMRAP 5 min

7 Med ball cleans 20#/14#

7 push ups

Post each AMRAP and total to comments

"CrossFit total"

1 rep max of each:

Back Squat

Shoulder Press

Deadlift

Add up your total weight and post to comments

"Fight gone bad"

3 Rounds, 1 minute at each station:

Wall ball 20#/14#

Sumo deadlift highpulls 75#/45#

Box jumps - 20 inche

Push press 75#/45#

Row – Calories

Rest 1 minute

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Muscle Snatch – 3,3,3,3,3

Snatch balance – 2,2,2,2,2

Snatch – 1,1,1,1,1

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*We are only open from 6-8pm today*

***Congratulations to everyone who stuck with it and completed the Angie Challenge. Great work guys***

For time:

1000m row

100 kettlebell swings 1.5/1 pood

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**Gym will not be open during the day Saturday. Come to the evening session from 6-8pm. Regular hours Sunday**

Last day of the ANGIE CHALLENGE!!

Congrats to everybody who finished.

Group Angie today. In group of two or three.

For time:

100 pull ups

100 Push up

100 sit-ups

100 Air squats

*Person(s) not working is doing burpee box jumps*

Clean and Jerk Progression 135#/95#

The first minute do 1 clean and jerk, the second minute do 2 clean and jerks, the 3rd minute do 3, etc.

Go until failure

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"Karen"

For time:

150 wall ball 20#/14#

Compare to 090927

Overhead squat

1,1,1,1,1

Rest 5 minutes, then

21-15-9

burpees

GHD Sit-ups

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"Barbara"

5 Rounds for time:

20 Pull ups

30 Push ups

40 Sit-ups

50 Air Squats

*Rest 3 minutes between rounds*

Compare to Wednesday 091007

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Bench Press

1,1,3,3,3,5,5

Overhead Squat

1,1,1,1,1

Post weight to comments

Thanks to everybody who pre-ordered the shirts. They should be here in 2 weeks.
 

For time:

Thrusters 75#/45#

Sumo deadlift highpull 75#/45#

Start by doing 10 thursters, 1 SDHP then do one less thruster and one more SDHP. So you will end up doing 1 thruster, 10 SDHP.

ex. 10-1-9-2-8-3….3-8-2-9-1-10

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Group Wod at 5pm and 7pm

In teams of two:

1000 meter row (250m row max per person)

100 Kettlebell swings – 1.5/1 pood

150 deadlifts -body weight (average of two people)

1000 meter row (250m row max per person)

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Jerk gone bad 

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

burpee pull ups

Push Jerk 135/95#

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*Reminder today is the last day to get the new T-shirts at 30 dollars. They will now cost 40 dollars.*

3 Rounds for time:

30 wall ball 20/14#

30 Hang snatches 75/45#

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150 Push ups for time

*Every rest you take you must do 25 box jumps

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Oly lift class at 7pm tommorow night!

GSP thinks about quiting the UFC to wrestle for Canada in the olympics. check it out.

Front Squats

1,1,1,1,1,1,1

Post loads to comments

"Cindy"

AMRAP in 20mins of:

5 pull-ups

10 push-ups

15 squats

post rounds completed to comments.

Jenni Orr- Winner of the 09 Games Dirty South Qualifier

500 sit-ups for time.

Every time you have to stop doing sit-ups, you must row 500m.

Post times and total distance rowed to comments.

Reminder: 

the new shirt design is ready to be made into T-shirts. It is only $30 per shirt if we receive the money before January 15th, after that it will be $40 per shirt.

Matt, Leea, Ryan- Dirty 30's (mov)

AMRAP Thrusters 135#/95#

AMRAP Thrusters 95#/65#

AMRAP Thrusters 65#/45#

Rest as needed between Barbell Loads.

Team WOD: 5pm and 7pm

Eric Chasing me up the rope.

CrossFit Oshawa will always encourage the 3 on 1 off style of programming, however we are no longer programming rest days. This allows for more versatility for our athletes training (ei. mon-fri with week-ends off, 2 days on 1 day off, whatever your schedule/body will allow). Just come in and do the workout that is programmed for that day.

5 rounds for time of:

5 power cleans 135#/95#  

10 pull-ups

15 burpee's

post times to comments.

Ash and Tanya stride for stride during their Overhead walking lunges.

Push Jerks or Split Jerks

3-3-3-3-3

post loads to comments.

Mitch Doing Over Head Squats

Elizabeth

21-15-9 reps for time of:

Cleans 135#/95#

Ring dips

post times to comments.

21-18-15-12-9-6-3 reps for time:

Thrusters 95/65

Double unders

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Rest Day