We are closed today. Follow our athletes on twitter and here for the scores.

For time:

10Km Run

We are closed today for the Canada East Regionals
For time:

5 Km Run

Regionals Itinerary

Team WOD:

For time:

45 Deadlifts 275#/185#

50 burpees

400m team run

45 Deadlifts 225#/135#

50 burpees

400m team run

Notes: Regional athletes….. REST and mobilize! Fitness is Recovery – Blair Morrison

1 RM Weds

Bench Press 1-1-1

Weighted Pull-up 1-1-1

Notes: You get three valid attempts at your Bench Press 1RM and then we will move to three valid attempts on your weighted pull-up 1RM. Obviously this does not include your warm-up sets. Use anything you can for your weighted pull-ups, vests, weight belt, dumbbells between legs.

Regional Competitors WOD:

A) On the minute x 5:

20 double unders

1 Snatch

**Snatch Progression: 1)  70% 2) 75% 3) 80% 4) 85% 5) 85% **

Notes: It is very important you stick to these EXACT percentages today. Also, don’t try and fix your entire snatch today, these are snatches any style (ie: Power/Squat). Work on how you are going to snatch on sunday.

B) 5 rounds for time of:

10 airsquats

8 pull-ups

6 push-ups

C) 2 rounds of the following Circuit (not for time, for quality):

5 GHD sit-ups

1o Reverse hyper swings

5 toes to bar

5 good mornings 45#/35#

1 muscle up

A) Power Clean 3-3-3

B) 3 rounds for time of:

20 kettlebell swings 1.5/1 pood

10 burpee over the box jumps

Notes: keep the same weight each set on the power clean. It should be comfortable but not a light load. Wod should be a sprint.

Attention: Regionals week is upon us! They take place this upcoming weekend: may 11-13 at the international center in Toronto/Mississauga. Buy your tickets and come cheer on CrossFit Oshawa all weekend! This does mean that we will be closed for a couple days. Cancelled classes include:

Friday may 11th- all day

Saturday may 12th- all day

Sunday may 13th- all day

Monday may 14th- 6:00am-8:00am

Classes will resume to our regular schedule Monday, May 14th 11:30. We will, however, still be programing wods you can do at home/park/track each day if you cannot make it to regionals. We will also have a surprise for everyone after we re-open on the Monday.

A. Squat 10-10-10 @ 50%-60%

B. For time:

21 thrusters 95#/65#

50 double unders

15 thrusters 95#/65#

50 double unders

9 thrusters 95#/65#

50 double unders

Notes: squats should be fast and there should be no more than 2mins rest between sets. Yes, they are low bar back squats. Wod should be very fast! If you don’t have double unders, it would not be a crime to do box jumps. Regional competitors: the programing this week will be mon, tues, weds: on Thursday: rest/mobility/final prep work.

As many rounds as possible in 10mins of:

100m sprint

10 burpees

100m sprint

10 kettle bell swings

Notes: choose your own kettle bell weight. Burpees are in the grass, under the sign. This wod is a sprint.