5 rounds for time of:

20 Thrusters M: 65# F:45#

20 sit-ups

Post times to comments.

The CrossFit Ontario Challenge. Get Some.

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Rob Orlando Heavy Thruster/DL WOD (wmv) (mov)

Hang power cleans

1-1-1-1-1

Power cleans

3-3-3-3-3

Cleans

5-5-5-5-5

Post Loads to Comments.

New York Times take on CrossFit in their article: "Getting Fit, Even if it Kills You" 

post thoughts to comments.

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Training the Clean, Coach Burgener… (wmv)  (mov)

Rest Day

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"Nicole"

Complete as many rounds in 20 minutes as you can of:

3 Rounds for time:

50 double unders

10 thrusters M: 135lbs F: 95lbs

15 burpees

post times to comments

"A Day at the CrossFit Games" -  by Spencer Hall – Sporting News

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Check out CrossFit monsters, Speal and Dutch, doing a similar WOD to ours today (wmv) (mov)

for time:

150 Sumo Deadlift highpulls

men 95#

women 65#

Sharon doing some med ball clean wall balls

Rest Day

CrossFit Level 1 cert last summer at the Moss Park Armoury

For Time:

50 – 40 – 30 -  20 – 10

Push ups

Pull ups

Kyler learning to squat, age 4.

Tabata Something Core

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are knees-to-elbows, the second 8 are back extensions, the third 8 intervals are sit-ups, and finally, the last 8 intervals are kettlebell swings. There is no rest between exercises.

"Helen Get your Gun" by Wilson Galyean – video (wmv) (mov)

CrossFit Ontario Challenge 2009 WOD #1

3 Rounds for time:

400 Meters

5 Clean & Jerks 165# / 115#

10 Pull ups

Check out this inspiring video from the games this year!

Jenny Olson, 2009 CrossFit Games – video [wmv] [mov]

rest day

5 rounds for time of:

5 reps of 185 pound push jerks

400m run

3 rounds for time:

30 kettle bell swings

30 push-ups

30 air squats

30 box jumps

30 double unders

Deadlift

3-3-3-3-3-3-3

** open at 1pm today**

Day 1 highlights from the CrossFit Games last weekend… (wmv) (mov)

Rest Day

** Closed for the CrossFit Ontario Challenge **

3 rounds for time of:

21 reps of 115 pound thruster

15 air squats

9 handstand push-ups

Note: We will be closed Tomorrow (Saturday) for the CrossFit Ontario Challenge and we will be re-opened Sunday @ 1pm-6pm. Come to The moss park armoury to cheer on CrossFit Oshawa competitors. click the link on the right, under upcomming events for more info.

Hang Cleans

3 x 3 x 3 x 3 x 3

"Our Olympic athletes and grandparents differ by degree not kind" – Coach Greg Glassman. We scale our workouts so everybody can get fit. Picture above is Margret during her workout.

Fight Gone Bad!

3 rounds for reps of:

1min wall ball

1min 75 pound sumo dead lift high-pull

1min box jumps, 24 inch box

1min 75 pound push-press

1min row for calories

1min rest

post score to comments.

George St. Pierre, congrats on his win last saturday.

Rest Day

Darija, Allysha, and Leea during 'randy"

“Randy”

75 reps of 75 pound power snatches

Post time to comments

"Randy" By LAPD SWAT- video (wmv) (mov) 

For Time:

Run 400m

400m walking lunge

Run 400m

For Time:

12 burpees

1 muscle up

9 burpees

2 muscle ups

7 burpees

3 muscle ups

5 burpees

4 muscle ups

3 burpees

5 muscle ups

post time to comments.

REST DAY

Leea Overhead squating

Be sure to check out the highlights from the CrossFit Games which start tommorow in Aromas, California.

Every minute on the minute complete an overhead squat adding one rep each minute. The first minute is one overhead squat, the second is two, the third is three. Go until failure, Go hard, and Go heavy.

Post rounds and loads to comments.

2 Rounds for time:

20 deadlift 225#

20 handstand pushups

20 Power Cleans 95#

20 Ring dips

20 Sumo deadlift highpulls 65#

20 Pushups

Rest 3 minutes between rounds

Post time to comments

Allysha back squating

For reps and time:

800 Meter run

Max rep thrusters 135#

Max rep pull ups

Max rep thrusters 95#

Max rep pull ups

Max rep thrusters 65#

Max rep pull ups

800 Meter run

Post number of reps and time to comments

Our T-shirts are in! They are available for purchase at our gym and we will availble shortly in our online store.

Rest Day

The Burpee Mile (wmv) (mov)

Stretching is dead, Kelly Starrett (CrossFit Journal Preview)… (wmv) (mov)

"Elizabeth"

21-15-9 reps for time of:

135 pound cleans

ring dips

Elizabeth (Annie & Greg) (wmv) (mov)

5 Km Run

post time to comments

Why Pose Run? Brian MacKenzie … (wmv)(mov)

CrossFit Total

Back Squat - 1 rep

Should Press – 1 rep

Deadlift – 1 rep

Post total load of ALL 3 LIFTS

Leea and Tanya going head to head