12 11, 2019

WOD 111319

Crossfit Oshawa – CrossFit

Metcon (No Measure)

On 1min x 20mins:

Min 1- 15/12 Cal Bike

Min 2- 15 push-ups
Another interval workout today, but this one feeling a little less like intervals and a little more like sustained effort on the bike as we will need our efforts to last 20mins. Looking for consistency with our repetitions over the entire workout.

11 11, 2019

WOD 111219

Crossfit Oshawa – CrossFit


Back squat, Tempo

5 x 5 @ 50-60% (3:2:X:1)
During our deload week we are re-introducing the backsquat focusing on athlete awareness and positioning. The squat should be a weight that we can comfortably rep out in order to maintain control. Athletes focused on positioning with the chest tall through the heels on the way down and driving hard & fast through the midfoot on the way up

Metcon (Time)

On 2mins x 10mins For slowest interval:

15 Kettlebell swings 50/35lbs

12 Burpees
Today is a true interval workout with roughly a 1:1 work:rest. Athletes should be maintaining unbroken efforts and going hard to the finish line during the last few burpees each round. There should be enough time for recovery each round for only 5mins of total work during the 10min duration.

10 11, 2019

Monday 111119

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15mins of:

5 Power cleans 155/105lbs

10 Pull-ups

15 Wallballs 20/14lbs
This triplet is inspired by an original open workout, however it fits nicely in a deload week. Athletes should be moving quickly through rounds on this workout, hitting the barbell, the ttb, and the wallballs unbroken for the most part and taking our time in transition. A nice workout to move through at an RPE of 7/8.

8 11, 2019

WOD 110919

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3

As many reps as possible in 20mins of:


Notes: With one team member doing push-ups at a time, anytime a team member breaks the plank position each team member must stop and do a legless rope climb. Scaling options include kneeling push-ups and floor supported rope climbs x 3.
Today’s workout is to have a little fun together as a team and honestly just goof around and get swole. These type of workouts are great every once and a while to let loose with no pressure and just hit something that will promote some muscular growth.

In this workout, athletes will be dependant on one another to keep holding on trying to get as many push-ups as they can before passing onto the next athltete on the team. With one team member doing push-ups at a time, anytime a team member breaks the plank position each team member must stop and do a legless rope climb.

Teams are encouraged to come up with what they think the best strategy for them will be using the wod rehersal to understand somewhat of what this might feel like.

7 11, 2019

WOD 110819

Crossfit Oshawa – CrossFit

Final Friday Night Lights!
Join us for our social & Open awards at CFO for 8pm and then the Portly Piper down the road at 9pm!

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
Choose your own adventure for 20.5!

There are three types of strategies we will lay out for this one:

1. Athletes that don’t have ring muscle ups:

We are saving those to the end and maybe we will get our first today. Break the WB/Row into sustainable rounds and chip away until it’s time to go to the rings. But go hard to get that tie break.

2. Athletes who are stronger on the Row/WB:

More consistency is needed here, don’t worry about the tie break, there are bigger fish to fry. Breaking up with consistent rounds to manage your consistency on the muscle ups will be key.

Something like:

4 muscle ups

8 rounds of: 2 MU/10 cals/2 MU/15 wallballs

4 muscle ups

*If you are a beast you can increase the numbers

3. Athletes who are strongest on the rings:

We will still be slower on the rings than the Row/Wallballs rep to rep. We have to be careful not to get sucked into showing off our ability sacrificing our score in the process.

Another triplet to finish off! Here we go.

6 11, 2019

WOD 110719

Crossfit Oshawa – CrossFit

Metcon (No Measure)

“Goat Day”

On 1min x 20mins:

Min 1: Movement 1

Min 2: Movement 2


Min 1: 10 Kettlebell swings

Min 2: 15/12 cal Bike

Scale reps accordingly using the wod rehearsal.
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

5 11, 2019

WOD 110619

Crossfit Oshawa – CrossFit

Metcon (Time)

7 rounds for time of:

7 Toes to bar

9 Sandbag bear hug carries, 25ft

14 Cal Machine

Mix up the machines each round.
Today’s toes to bar should be maintained unbroken, keeping in mind that we have the final open workout around the corner and athletes should understand that they will need their grip. Sangbag carries should be controlled, faster is not necessarily better, it spikes the heart rate. quick feet, focusign on breathing while moving. The cals on the machine is where we can push the pace a little bit by getting into a nice rhythm and waiting to push the pace until round 3/4.

4 11, 2019

WOD 110519

Crossfit Oshawa – CrossFit


On 1min x 10mins for total reps of:

Min 1- 2-3 Rope climbs

Min 2- 60 Double unders
The goal is to string together some touch n go rope climbs getting some rest before the double unders. Athletes should be fast up and down the rope, attempting to clamp our feet in as close to the hands as possible, making for minimal “pulls” up the rope.

Metcon (AMRAP – Reps)

On 1min x 20mins for total reps of:

Min 1- 3 Snatch 135/95lbs + 10 Wallballs 20/14lbs

Min 2- 6 Clean & Jerk 135/95lbs + 5 Strict handstand push-ups
Don’t be fooled, this workout will sneak up on us. Athletes should use the initial rounds as a way to work on mechanics while we are still fresh enough. Trying to hold onto touch n go reps on the barbell as long as possible and transitioning with speed to the ball and bar.

Athletes will feel two different forms of stimulus round for round, with the snatch being fairly heavy and lower rep tempo and the wallballs being lighter and faster; then to the next min which is the opposite, the barbell lighter for clean & jerks and a higher rep tempo paired with the lower rep strict strict pull-ups. There will be a push and pull from intensity to control in this workout. The idea is to keep the mechanics sound and the body moving

1 11, 2019

WOD 110219

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3

As many reps as possible in 25mins of:


*On the 0:00, 5:00, 10:00, 15:00, 20:00:

30/21 Calorie Row

30/21 Calorie Bike

Weight Climbs Every 30 Reps:

Weight 1: 95/65

Weight 2: 115/80

Weight 3: 135/95

Weight 4: 155/105

Weight 5: 185/135

Weight 6: 225/155

Weight 7: 245/165

Weight 8: 265/185
The workout starts with rowing and biking. On the row, we want to maximize effort and minimize transitions, since it takes a little longer to get in and out of the straps.Transitions on the bike are much faster, so athletes can afford to go a little harder and break it up more often.

The clean strategy can be adjusted based on the weight on the barbell. At the first two barbells, athletes will likely be able to hold on for larger sets before switching. As the weight increases, between 1-3 reps will appropriate depending on the athlete. Teams can work through in order, prioritizing fast transitions, as the rep schemes will decrease.

31 10, 2019

WOD 110119

Crossfit Oshawa – CrossFit

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes
A lot going on today, many are calling this a chipper, but we should think of it as two couplets. One phase with C&J’s with box jumps and another phase with C&J’s with pistols. We should be focused on playing to our strengths and pushing the pace on this portion as much as possible, but generally this workout centers around the barbell and whether athletes can stick with the increasing loads or not. The box jumps and pistols are going to take a lot of power away from the hips, we need to expect this going into the clean and jerks especially when we are reaching the bar that is out of our comfort zone.

A nice general strategy for 20.4 is to push the BB pace and to manage the box jumps and pistols with consistent and methodical reps. But overall, playing to your strengths with your pacing is going to be a large benefit here.