16 01, 2019

Thursday 190117

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 20mins of:

30s L-sit hold

60 Double unders

30 single arm dumbbell clean and jerk 50/35 lb-DB’s

60 Double unders
Today we have an amrap chipper, nice and long with some varied movements for athletes to have fun with. As far as pacing goes, we want athletes just thinking about moving at a pace where they can keep the heart rate low enough to sustain that difficult isometric hold in the L-sit. Staying relaxed on the rope and breathing through each rep on the dumbbell.

15 01, 2019

Wednesday 190116

Crossfit Oshawa – CrossFit


On 3mins x 5:

10 reps @ 75%

8 reps @ 80%

6 reps @ 85%

4 reps @ 90%

2 reps @ 95%
Our second week of our 2 week squat cycle, overlapping our weightlifting cycle. Using the barbell control, and the application of force we learned during the tempo cycle.

Metcon (AMRAP – Reps)

3 rounds, with 1min on each movement ,for total reps of:

Burpee box jump overs 24/20″



Usually with a FGB style of workout we are looking at a longer workout where we need to focus on consistency between rounds. Today, with only 9mins of total work, we want athletes to take advantage of the mins they are moving in, pushing the pace right from the get go, but able to work for the entire interval.

14 01, 2019

Tuesday 190115

Crossfit Oshawa – CrossFit


Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Handstand push-ups

Sumo Deadlift High Pull 95/65 lbs

100ft Farmers carry 70’s/50’s
We know that we can be consistent on the SDHP, the farmers carries will add up so just be careful not to burn out on them with the grip interference. The hanstand push-ups are where we can fight for reps, especially because there will be minimal interference with the other movements given the push and the two pulls.

13 01, 2019

Monday 190114

Crossfit Oshawa – CrossFit


On 2mins x 12mins, build to a heavy:

2 Segment Snatch
Our 6 week Weightlifting Cycle starts today! Remember, those who lift with their focus on the weight will get buried. Those who lift well, with discipline and patience, see the weight come to them.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 10mins of:

20 Thrusters 135/95 lbs

10 Bar muscle ups
We are going to want to put together a break up strategy right from the beggining on this. It will be tempting to do a big set off the start today, this will be a mistake and we will pay for it later on in the workout. Working on a calm approach with a strong finish, maintaining our pace and maybe even increasing it towards the end.

12 01, 2019

Sunday Funday 190113

Crossfit Oshawa – Sunday Funday

Metcon (AMRAP – Reps)

As many reps as possible in 30mins of:

Double unders
On every min athletes will complete 6 reps of single arm dumbbell hang clean & jerks 50/35 lbs

11 01, 2019

Saturday 190112

Crossfit Oshawa – CrossFit

Seminar 11:30am-1:00pm

We will begin a 6 week weightlifting cycle with today’s seminar, at the end of the 6 weeks on Saturday, February 16th, we will host a mock weightlifting meet; maxing out our Snatch and Clean & Jerk.
All CFO athletes are encouraged to part take at any point in this weightlifting Journey, we are very excited to bring the community together around the good ol’ barbell.

This seminar is part 4 of our graduating series of CFO seminars, as we follow CrossFit’s hierarchy of fitness development. This will be geared toward every level of athlete focusing on the specifics of the snatch and the Clean & Jerk technique where athletes will be moving while they learn. We will also be visiting theory of application of force, Concentric vs Eccentric, efficient loading and how it all applies to your wods. Finally we will be learning, more specific to CrossFit workouts: barbell cycling, and the intricacies around moving a barbell within a wod.

Metcon (AMRAP – Reps)

Teams of 3

As many final reps as possible in 25mins:

70/50 Calorie Row

70 Bar-Facing Burpees

70 Power Snatches (75/55)

60/40 Calorie Row

60 Bar-Facing Burpees

60 Power Snatches (95/65)

50/35 Calorie Row

50 Bar-Facing Burpees

50 Power Snatches (115/80)

40/30 Calorie Row

40 Bar-Facing Burpees

40 Power Snatches (135/95)

30/20 Calorie Row

30 Bar-Facing Burpees

Max Power Snatches (155/105)

10 01, 2019

Friday 190111

Crossfit Oshawa – CrossFit


Metcon (Time)

For time:

50 wallballs 20/14 lbs

6 rounds of the couplet:

40 Double unders

16 Alternating DB snatch 50/35lbs

50 wallballs 20/14lbs
The first 50 wallballs in today’s wod, should look completely different than the final 50. The final 50 we are trying to hang on as long as possible, breaking into minimal sets, in order to get to the end as quickly as possible. where the first 50 we are getting our feet wet, breaking more often to enter the couplet as fresh as possible. This workout was made to pace on the wallballs.

On the couplet, although 6 rounds seems like a lot, athletes will be able to go faster than they think. The dumbbells should be touch and go and the double unders completed fairly quickly.

Metcon (No Measure)

Midline Accessory Protocol


3mins L-sit hold

4mins plank hold

5mins Bear hug

9 01, 2019

Thursday 190110

Crossfit Oshawa – CrossFit

Metcon (Time)

On 2mins x 24mins of:

15 Shuttle Runs 25 ft

15 Kettlebell swings 1.5/1p
Today’s interval workout is about sustainability, can athletes keep the pacing course originally set from round one? In order to set this workout up to be maintainable, we should be choosing a rep range on the bell that we could do double+ the reps with when fresh. Athletes should think relaxed speed on the run and relaxed power on the kettlebell. With rounds 1-2 about gradually settling into a pace, it’s not a bad idea to try and take your slowest rounds here, resting and taking a deep breath between the run and the bell in order to prep for an unbroken effort. Rounds 3-9 are about staying strong and holding our pace, using the clock here will be key to staying true to our efforts. Rounds 10-12 is where the mental push will become a little bit easier because the end is in sight.

8 01, 2019

Wednesday 190109

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

30 front rack step ups 95/65 lbs and 20″

30 Ring dips

30 Push-ups

3 Rope climbs

30 Overhead Squats 95/65 lbs

30 Box jump overs 24/20″

30 front rack step ups 95/65 lbs and 20″
This is a complex chipper that we are faced with today. The best thing we can do when faced with a complex problem is to make it as simple as possible. When it comes down to it, this is just work on a list that needs to get done as efficiently as possible. Remember that time is not the ultimate goal, it is the measurement we use to determine our progress towards the goal.

7 01, 2019

Tuesday 190108

Crossfit Oshawa – CrossFit

Back Squat

On 3mins x 4:

8 reps @ 75%

6 reps @ 80%

4 reps @ 85%

2 reps @ 90%
These squats bring us back on a 2 week squat cycle amidst our Weightlifting cycle that begins next week. Using the barbell control, and the application of force we learned during the tempo cycle.

Metcon (Time)

For time:

10-9-8-6-5-4-3-2-1 reps of:

Burpee chest to bar pull-up

alternating with:

3 Thrusters 185/135 lbs