12 Days of Christmas

1 DEADLIFT (225/155)

2 BURPEES

3 PULL UPS

4 PUSH UPS

5 TOES TO BAR

6 SHOULDER TO OVERHEAD (95/65)

7 BOX JUMPS

8 LUNGES

9 SIT UPS

10 RING ROWS

11 KB SWINGS (53/35)

12 FRONT SQUATS (135/95

Last WOD before surgeries

Did a Chipper designed by wifey this morning... surgeries are tomorrow.

50 burpees, warm up

It went like this:

Row 500M
50 sumo deadlift/squat things with 1 1.5 pood KB in each hand (110 pounds)
100 situps
Row 500M
25 of those sumo squat things
50 toes to bar
Row 500M
10 of those things
50 side crunch V-up things
Row 500M

Took 28 minutes. 

See you on the other side, fellas. 

Tabata Something New

44th birthday WOD

44 calorie row
44 burpees
44 wall balls
44 barbell curls 95 lbs
44 step lunges (out and back in place) holding 45 lb plate
44 KBS, 45 lbs
44 Toes to Bar
44 Pull-Ups
44 Power Cleans, 95 lbs
44  GHDs

AMRAP 25 Minutes: 2 Rope Climbs, 20 KBS, 20 DU's

5 RFT 400 Meter Row, 50 Sit ups, 50 Walking Lunges with 20 LB vest

I used the GHD bench for the situps, had a small back issue when starting, but worked through it. Still got beat by Chelle :)

5RFT: 15 box jump, 45# thrusters, 25 reps 15 T2B

5 RFT Rowing, thrusters, TTB

5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars

Tabata squats and deadlifts x2

T.U.P.

15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups

15-12-9-6-3 135#PC/PU/135#FS/PU

Tabata: Push press, situp, SDHP, pushup

FOR TIME: 30-25-20-15-10: K2E & KBS 15:00 CAP

Grace and Karen Partition in Thirds

Crossfit Open 14.3

10 DL 135#
15 BJ 24"
15 DL 185#
15 BJ 24"
20 DL 225#
15 BJ 24"
25 DL 275#
15 BJ 24"
30 DL 315...

AMRAP 8 minutes

Linda

As many rds as possible in 20 mins:

400 Meter Run
185 lb Front Squat, 10 reps
20 GHD Sit-ups

Mini Chipper Crossfit Frontier

EMOM Stuff

Josh and I follow Chelle's lead and did some WOD she made up, or, at least some of it. She wrote it up as:

EMOM 14 min
odd min- 7 thrusters/20 sit ups
even min- 10 lateral jumps/7 wall balls

rest 3 minutes

 EMOM 12 min
odd min- 7 Push press/5 toes to bar
even min- 5 box junps/7 wall balls

rest 3 minutes

 EMOM 10 min
odd min- 5 pull ups/sit ups until the minute is over
even min- 5 burpees/7 wall balls

6,5,4,3,2,1 stuff

6 minutes row for calories
(rest 2 mins)
5 minutes deep walking lunges w 20 lb vest (count reps)
(rest 2, between all)
4 minutes burpee box jumps (turn around and face box)
3 minutes snatch
2 minutes of situps
1 minute pullups

Chipper

15 Squat Clean @ 115

30 ttb 

30 box jumps @ 24

15 Ring rows

30 push press

30 DU 

15 Thrusters 40# Dbs 

30 Burpees 

300 ft walking lunges with 50#s

Squat Heavy Squat a Bunch Repeat 3x

4X1000m Row Sprints/90 sec rest

Cindy or Mary

Matt 16

Matt 16

For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.

Chipper

For time:
15 squat cleans, 155 lb.
30 toes-to-bars
30 box jumps, 24-inch box
15 muscle-ups
30 shoulders-to-overheads, 40-lb. dumbbells 
30 double-unders
15 thrusters, 135 lb.
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead

AMRAP in 12 minutes: 3 Snatch, 6 C&J, 9 CTB, 54 DUs.

MRI Results

Dudes... I do indeed have a torn labrum in my shoulder, and I do indeed also need some cartilage clean up in my left knee.

Fight Gone Bad

7 rounds power cleans thrusters burpees