20 11, 2018

Wednesday 181121

Crossfit Oshawa – CrossFit

Deadlift (1 RM)

Thruster (1 RM)


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

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

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

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15mins of:

15 Handstand push-ups

3 Cleans 225/155 lbs


14 11, 2018

Thursday 181115

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

50 Overhead Squats 45/35 lbs

50 Cal Bike

50 Thrusters 45/35 lbs

25 Cal Row

50 Front Squats 45/35 lbs

50 Shuttle sprints 25 ft


13 11, 2018

Wednesday 181114

Crossfit Oshawa – CrossFit

Back Squat (1RM)

Bench Press (1RM)


12 11, 2018

Tuesday 181113

Crossfit Oshawa – CrossFit

Metcon (Time)

On 3mins x 5:

30 Dumbbell Snatch 50/35 lbs

20 Shuttle runs 25 ft
As we get more accustom to pacing, we need to up the ante for growth’s sake. Yeserday we saw a lot of great pacing from our athletes, today, we will attempt to dial that pacing in even further.


11 11, 2018

Monday 181112

Crossfit Oshawa – CrossFit

Metcon (Time)

5 rounds for time of:

15 Chest to bar pull-ups

12 Bar facing burpees

9 Snatches 135/95 lbs