Open wod 12.1 for Saturday- Everyone can do burpees so sign up people!

A. Push-Press 3-3-3

B. Deadlift 3-3-3

C. As many reps as possible of pull-ups

post loads/reps/results to comments.

**REMINDER: WE ARE CLOSED FOR TODAYS LUNCH CLASS: 11:30-12:30 time slot**

Register for the Reebok CrossFit Open (you have until saturday to do the first wod and sign up)

This year, the open wod is getting released on Wednesday nights (tonight). For programing purposes we are making our OPEN wod day on SATURDAYS, Classes are:

9:30-10:30am

11:30am-12:30pm

(10:30-11:30am is our free intro to crossfit class- make sure your not coming in this time slot expecting to do the open wod)

Now before you get ahead of yourself and start saying things like “what if I can’t make it in on Saturdays” let us explain a few things.

1) you are making a commitment by signing up for the open, so plan your schedule around doing the open wod on saturday morning. This makes it an Event and trust me it will be fun throwing down together!

2) Remember when your the only one in the class that day (doesn’t happen often anymore) but when it did, it’s pretty hard to get motivated. What this will do is create a hugely positive atmosphere with more people per class for everyone involved in the open and it will actually help your performance! Trust me, theres a reason why everyone PR’s during competitions.

3) If you absolutely 100% cannot make the saturday (it is over the course of 5 weeks) you can schedule to do the wod with us sometime on Thursdays (earlier in the week). I wouldn’t recomend this as our programming will revolve around doing the open wod on Saturdays and you will probably be a little stiff thursdays.

All in all, sign up for the open if you haven’t already! if you think its a waste of money “it’s only $20″ how much do you girls spend on your highlights in your hair???  and how much do you guys spend on wings and beer in one night??? Or maybe for some people its the other way around. haha kidding. But seriously, if me and cam can afford it, you all can too! Bring your credit cards on saturday when you come for the open wod cause we’re gonna sign you up for it after you do it. There, that touches on everything. Let’s have fun with it. Oh ya, and For anyone who is signed up for the open we’re selling our hoodies for $45.00 no tax (this price only applies for people signed up for the open) So if you sign up for the open and buy a hoodie it’s like you made $5.00 (think about it).

WOD:

As many rounds as possible in 10 mins of:

12 Front squats 135#/95#

15 Burpees

18 Kettlebell swings 1.5/1pood

post rounds/reps to comments.

5-4-3-2-1 reps for time of:

Power Clean and Jerk 185#/135#

Muscle ups

post times to comments.

“The Outlaw Guide to the Open” – The Outlaw Way

Today is Family Day and we will have Holiday Hours

Alternating repetions, For time:

50-40-30-20-10 reps of: Double unders

10-8-6-4-2 reps of: Power Snatch 135#/95#

post times to comments.

Sign up to participate in the 2012 Reebok CrossFit Games Open!

As many rounds as possible in 8mins of:

12 Wall Balls 20/14#
12 Pullups
50 Double-Unders

post rounds/reps to comments.

Sign up for the open It’s litterally for EVERYONE, be part of something fun, be part of something bigger than yourself. Find out how to register in our Upcomming Events Section.

21-15-9 reps for time of:

Power clean 115#/75#

Thruster 115#/75#

post times to comments.

Team wod

Gauntlet style, for time:

20 cal row

20 toes through rings

40 wallballs

50 kettle bell swings  1.5/1  pood

60 box jumps 16″/12″

70 jumping jacks

Post teams total time to comments.

Note: if you cannot perform toes through rings (your toes go through the rings) you will be doing V sits to ensure your are developing proper strength through range of motion. if you cannot perform a V sit the coach will help you with shortening the levers (bending your knees) so you can touch your toes on each rep.

3 rounds for time of:

3 rounds of “Cindy”

30 Burpees

25 shoulder press 75#/55#

Note: Cindy: 5 pullups, 10 push-ups, 15 air squats.

post times to comments.

A) Weighted Pull-up 5-5-5

B) For 12 mins complete the following on the minute:

3 deadlifts 90%

post loads to comments.

“Rahoi”

As many rounds as possible in 12mins of:

12 Box Jumps, 24″/20″

6 Thrusters 95#/65#

6 Bar facing burpees

post rounds/reps to comments.

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

WOD Demo with Jenn Jones - video [wmv] [mov]

“Grace”

For time:

30 power clean and jerks 135#/95#

post times to comments.

As many rounds as possible in 12mins of:

2 Power Snatches 90%

12 strict pull-ups

post rounds/reps to comments.

Who’s ready for the Reebok CrossFit Open? Register HERE

For time:

70 double unders

60 sit-ups

50 burpees

40 pull-ups

30 handstand push-ups

post times to comments.

Jenna in the Dominican holding her handstand-

Team Wod:

As many rounds as possible in 20mins of:

1 rope climb

10 kettlebell swings 1.5/1 pood

2 rope climbs

20 kettlebell swings 1.5/1 pood

3 rope climbs

30 kettlebell swings 1.5/1 pood

continue this pattern until your 20mins is up. post teams round/reps reached to comments.

Kevin Bowles- A day of Nutrition and Training at CrossFit Oshawa from Kevin Bowles on Vimeo.

A) Deadlift 5-5-5+

B) 3 rounds for time of:

5 wall climbs

10 deadlifts 275#/185#

Post loads and times to comments.

REGISTER ON TEAM CROSSFIT OSHAWA FOR THE REEBOK CROSSFIT OPEN!

As many rounds as possible in 7mins of:
7 power cleans 165#/115#

14 push-ups

Post rounds/reps to comments.

Some of Canada’s best CrossFitter’s on the snatch:

4  rounds for time of:

20 push-press 95#/65#

20 Russian style kettlebell swings 2 pood / 1.5 pood

20 toes to bar

20 one legged bar jumps

post times to comments.

Globe and Mail article: “The brain’s the boss with it comes to oxygen uptake”

REMINDER: Tonight’s 6:30-7:30 class will be a stretching session with Steph RMT. it will be $5 to participate.

A. Back Squat 5-5-5+

B. 10-9-8-7-6-5-4-3-2-1 reps for time of:

Front Squat 135#/95#

Burpee

post loads, reps, and times to comments.

REGISTER FOR THE OPEN

6 rounds for time of:

10 kettlebell swings 1.5/1 pood

200 ft shuttle sprint

10s rest

Post times to comments.

Note: this is a sprint. Choose your weight accordingly, the entire wod should be unbroken and pretty speedy!

10-9-8-7-6-5-4-3-2-1 reps for time of:

ring dips

burpees

post times to comments.

Team WOD:

For time:

40 Clean to Thrusters 135#/95#

50 burpees

40 chest to bar pull-ups

Note: partion the reps however you want. It is one person working at a time except on the burpees. The burpees are performed with everyone on the team going at the same time.

post teams time to comments.

Check out the ReEvolve page under our community section.

50-40-30-20-10 reps for time of:

Double Unders

* begin each round accumulating a 20s L-sit hold on the rings.

Notes: If you cannot perform an L-Sit hold on the rings, you can use the following scale progression:

a) S-sit hold on the rings

b) Static support position on the rings

c) an L-Sit hold on the pull-up bars

d) an S-sit hold on the pull-up bars

e) a hollow pos. hold on the floor

Visit: ReEvolve Clothing

“Cindy”

As many rounds as possible in 20mins of:

5 pull-ups

10 push-ups

15 air squats

post rounds/reps to comments.

Note: There will be no chalk allowed to count your rounds today.

Register for the 2012 Reebok CrossFit Open: Registration opens Weds, Feb 1, 2012

5 rounds for time of:

9 deadlifts 225#/155#

30 sit-ups

post times to comments.

3 rounds for time of:

10 Box jumps 30″/24″

15 Dumbbell OR Kettlebell Thrusters

200 ft farmers carry

post times to comments.

Notes: Choose your weight for the thrusters and use the same weight for the farmers carry.

“Isabel”

For time:

30 Power Snatches

post times to comments.

A. Jerk 1-1-1

B. As many rounds as possible in 5mins of:

Double unders

Note: Everytime you stop your double unders you must complete 4 burpees.

post loads and reps to comments.

Partner WOD:

For time:

50 Thrusters 45#

50 hang power cleans 135#/85#

50 hand release push-ups

50 toes to bar

NOTE:

This wod is meant for partners. THE BAR MUST NOT touch the ground at any time before the hang power cleans are complete. One Bar is to be used for each team. Yes, that means you will have to switch your weight with the bar off of the ground.

21-15-9 reps for time of:

Deadlift 225#/155#

Burpee-Box Jump 24″/20″

post times to comments.

You’re Entertainment for the day- “Gym Clowns”

Power Clean 5-5-5-3-1

post loads to comments.

Should have posted this video yesterday: