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So far Kev has created 929 blog entries.
20 11, 2018

Wednesday 181121- HPT

1. CFO wod

1RM Deadlift

1RM Thruster

2. Power conditioning

Tabata Row

8 rounds of 20s on, 10s off for total cals

3. Strength Conditioning

100 Deadlifts 45/35 lbs

100 Hang cleans 45/35 lbs

100 Strict press 45/35 lbs

20 11, 2018

Wednesday 181121

Crossfit Oshawa – CrossFit

Deadlift (1 RM)

Thruster (1 RM)


19 11, 2018

Tuesday 181120- HPT

1. Strength

‘Flying lynn’

5 rounds for time of:

10 cal bike

10 DB bench press 50/35 lbs

10 strict pull-ups

2. CFO wod

3 rounds of 1 min on each movement for max reps:

Snatch 75/55 lbs

Cal Row

Bar facing burpees

Cal Bike

Box jump overs 24/20″

Rest

3. Midline Accessory

4 sets of:

6 Glute ham falls

8 Evil wheels

10 BB weighted glute bridges

19 11, 2018

Tuesday 181120

Crossfit Oshawa – CrossFit

 

Metcon (AMRAP – Reps)

3 rounds of 1 min on each movement for max reps:

Snatch 75/55 lbs

Cal Row

Bar facing burpees

Cal Bike

Box jump overs 24/20″

Rest
A ‘fight gone bad’ style of workout today, where athletes will work for 5mins and rest for 1 for a total of 3 rounds. Today’s wod is designed to be a little bit more demanding than FGB but that doesn’t necessarily mean that it will be more taxing. Knowing where to attack today will pay big dividends, so our dry run through the workout will be extensive in our skill work of the day.

18 11, 2018

Monday 181119- HPT

1. Strength

Build to a heavy

3 Front Squats + 1 Jerk

2. CFO wod

21-15-9-6-3 reps for time of:

Thrusters 95/65 lbs
Toes to bar
6 ring muscle ups

With the descending rep scheme on the first two movements and the consistent 6 repetions each round on the muscle ups, athletes should realize the interval workout in disguise here. In order to maximize our efforts, we should be attempting the thrusters unrboken, to hit the toes to bar a little more conservatively in order to be as fresh as possible for the muscle up effort. We want athletes to realize that the descending reps will make the Muscle ups get increasingly more difficult each round that goes by.

18 11, 2018

Monday 181119

Crossfit Oshawa – CrossFit

Metcon (Time)

21-15-9-6-3 reps for time of:

Thrusters 95/65 lbs

Toes to bar

6 ring muscle ups
With the descending rep scheme on the first two movements and the consistent 6 repetions each round on the muscle ups, athletes should realize the interval workout in disguise here. In order to maximize our efforts, we should be attempting the thrusters unrboken, to hit the toes to bar a little more conservatively in order to be as fresh as possible for the muscle up effort. We want athletes to realize that the descending reps will make the Muscle ups get increasingly more difficult each round that goes by.


17 11, 2018

Sunday Funday 181118

Crossfit Oshawa – Open Gym

Metcon (Time)

Thanksgiving with the Girls

For time:

Angie’s House

20 pull-ups

20 push-ups

20 sit-ups

20 air squats

Helen’s House

40 shuttle runs 25ft

21 kettlebell swings 1.5 pd/1p

12 pull-ups

Fran’s House

15 thrusters 95/65 lbs

15 Pull-ups

Nancy’s House

40 shuttle runs 25ft

15 overhead squats 95/65lbs

Grace/Isabel’s House

20 ground-to-overheads 95/65lbs

Kelly’s House

40 shuttle runs 25ft

30 box jumps 24/20″

30 wall balls 20/14 lbs
Join us this Sunday Funday for an early celebration of the US Thanksgiving. Workout starts at 11:00 AM.


16 11, 2018

Saturday 181117- HPT

1. Strength

Build to a heavy:

Power snatch + Hang squat snatch

2. CFO wod

Teams of 2

As many rounds as possible in 25mins of:

100 Box jumps 30/24″

80 Burpees

60 Medball tosses 20/14 lbs

40 Sandbag to shoulder 2/1

20 Medball chest passes 20/14 lbs

10 Rope climbs

16 11, 2018

Saturday 181117

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Reps)

Teams of 2

As many rounds as possible in 25mins of:

100 Box jumps 30/24″

80 Burpees

60 Medball tosses 20/14 lbs

40 Sandbag to shoulder 2/1

20 Medball chest passes 20/14 lbs

10 Rope climbs


15 11, 2018

Friday 181116- HPT

1. CFO wod

As many rounds as possible in 15mins of:

10 Deficit Handstand push-ups 6/4″

3 Cleans 255/175 lbs

2. Threshold stamina

4 sets of:

20 cal bike sprint

max rep DB Thruster

3min rest

3. Accessory

Push-pull protocol:

3 sets of:

10 strict pull-ups + 30s bar hang

15 Medball push-ups + 30s Medball plank hold