Crossfit Oshawa - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 20min. 5 Toes to bar 10 push ups 15 cals on bike or row or ski or 15 shuttle runsAthletes will find themselves back on the [...]

Crossfit Oshawa - CrossFitFront Squat (6 x 4 reps, ascending)Today we are introducing front squats into the refine cycle, this movement will be a staple during this cycle. The purpose of the front squat is [...]

Crossfit Oshawa - CrossFitMetcon (Time)For time: 2 Mile Run 30 Burpee Bar Muscle upsAfter yesterdays aggressive barbell loading, we move to a mid range endurance workout, where athletes will want to run the 2mile fairly [...]

Crossfit Oshawa - CrossFitWeightliftingOn 1min x 8 mins: 5 Hang squat cleans + 1 JerkWe started out our barbell cycling within the wod last week with deadlifts, this week we are taking the bar to [...]

Crossfit Oshawa - CrossFitMetcon (Time)For time: 50 Front squats 225/155 lbs Every break athletes will complete one round of the following: 5 Pull-ups 10 push-ups 15 Box jump overs 24/20"With todays very heavy barbells and [...]

Crossfit Oshawa - CrossFitMetcon (AMRAP - Rounds and Reps)CFO Class: MetCon As many rounds as possible in 12mins of: 5 Power clean & jerks 70% 5 Ring muscle upsStaying unbroken will be the game plan [...]