22 01, 2020

WOD 012320

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins

20/16 cal machine

100 Double unders

20 Alternating DB snatch 50/35lbs
A 15min window to work though a higher intensity conditioning triplet. There won’t be much interference other than heart rate, so the goal will be to push for higher levels of intensity but maintain it. Athletes should be careful here because we have been creating massive force all week but over shorter efforts. This needs to be a 15min sustainable effort.

Machines should bike a little bit, especially if we are going to be okay for the skipping rope. The better we are with the rope, the harder we can push on the machine. Looking to then go unbroken, over smooth tng reps on the DB.

21 01, 2020

WOD 012220

Crossfit Oshawa – CrossFit


Gymnastics Conditioning

EMOM x 6

Min 1-

12/9 Cal Row

Min 2-

5 Deficit Handstand push-ups
We should be getting plenty of rest within this 12min EMOM, power outputs should remain high.

Metcon (AMRAP – Rounds and Reps)

3 rounds of:

AMRAP 2mins

6 Front squats @ 70%

4 Box jumps 42/32″

1 Rope climb

3min Rest

*Continue where you left off each set for one overall score. Note your front squat load in the score
Looking to stay consistent between the three 2min interval amraps. Our rep cycle speed should remain high until the end with the 3min rest. Front squats; we are looking to stay tall on the way down and drive up through the bar with a massive amount of speed. Box jumps; we need to be careful on the way down but find a rythm, we should expect the front squat should take some power away from these. The rope climb being the only upper body movement we have, we want to attack thinking fast hands up the rope.

20 01, 2020

WOD 012120

Crossfit Oshawa – CrossFit

Clean & Jerk

“Clean & Jerk 60/60”

4 rounds of:

EMOM x 3

5 reps @ 60%

2mins rest
Today we introduce barbell cycling, this will be the highest volume training piece of the week. We should be sure to recognize that this percentage is completely maintainable, its just the volume that will get challenging. Athletes will start off feeling fine, and the 2min rest should help with load management. However, this will have athletes performing a total of 60 reps at 60%

Metcon (Time)

CFO Class: MetCon

2 Rounds for time of:

20/16 cal Bike

12 Burpees

2min rest
This is an all out gut check. We should attempt to relentlessly attack this workout like we are being unleashed towards a workout standing in the way between you and your goals, your goals just on the other side. With only two rounds and a 2min rest in between athletes should look for a 1:2 work to rest ratio at least, scaling repititions to ensure this happens is key. The challenge then becomes, can we sustain our time from round 1 to round 2?

19 01, 2020

WOD 012020

Crossfit Oshawa – CrossFit

Back Squat


E30secMOM x 10

2 reps @ 30-40%
We are getting to 30-40% of our 1RM Squat and squatting for speed. We have worked on positions and dialed them in, our challenge now is to hold our positions through speed. The purpose of dynamic effort is to prime the CNS and develop our muscular contractile potential. We are not looking for heavy weights at maximal efforts, we are looking to have overly managable loads on our bars that we can hit consistently fast and explosive.

Metcon (No Measure)

EMOM x 8

Min 1-

9 Thrusters 95/65lbs

Min 2-

3 Bar muscle ups
We are essentially looking for high power outputs, if we are too metabolically fatigued, this won’t happen even though we are doing the same work. This is low rep, light weight work, athletes can maximize their training response by putting as much effort into every rep as possible.

Our efforts today are fixed, there is no score for this MetCon. This is pure training where we will only get out of it what we put into it. Over the 12mins of this dynamic effort MetCon we should be fully recovered min to min. We are looking for fast, agressive repetitions. Exactly similar to the backsquat approach in a MetCon setting. This is one of those workouts that we have to remind ourselves is part of the process, we need to ensure that the effort is high even when the work is low.

17 01, 2020

WOD 011820

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25mins of:

30 Ring dips

20 Power cleans 95/65lbs

30 Cal Row

20 Single arm DB clean and jerks 50/35lbs
A long one today, Our last workout of our volume phase. We are trying to simply accumulate reps through less demanding gymnastics movements, weightlifting loads, and cals on the machine. Push hard today and have fun knowing that to accumulate a lot of overall reps we are going to have to limit our reps performed in the first round. Less reps unbroken with quicker breaks will prove to be an effective strategy to last the full 25mins at a consistent pace.

16 01, 2020

WOD 010720

Crossfit Oshawa – CrossFit

Back Squat

CFO Class: Back squat

Back squat

cluster set

E2MOM x 8

5 squats + 3 squats
E2MOM x 8 = Every 2mins on the 2mins for 16mins

In a cluster set athletes will perform the initial required reps set the bar down in the rack for 10seconds and then hit the next required reps. In our case it will be 5 back squats 10 second rest followed by 3 back squats for 8 total reps over 8 sets.

Metcon (Time)

CFO Class: MetCon

4 rounds for time of:

100 Double unders

10 Thrusters 135/95 lbs

15 Toes to bar
A classic triplet balanced through conditioning, heavy barbell, and high rep gymnastics components. We know in these workouts we need to manage our work:rest appropriately, attempting to keep the first round very similar to the last round. A major area of focus will be to save the shoulders as much as possible, we can do this by relaxing the wrists on the skippping rope and driving with as much leg as possible on the thruster, looking for speed through the middle. This should allow us to sustain a higher level of intensity over the four rounds without as much fatigue.

15 01, 2020

WOD 011620

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 12mins:

4 Kettlebell swings 50/35lbs

4 Shuttle runs 25ft

8 Kettlebell swings 50/35lbs

8 Shutlle runs 25ft

12 Kettlebell swings 50/35lbs

12 Shuttle runs 25ft

An endurace workout following our intensive shoulder mobility. Athletes shoud think about relaxing the shoulders as much as possible during the kettlebell swings, deriving all the power from the hip extension and driving the floor away hard. This should allow for us to maintain the numbers when they get higher. The shuttle runs should be performed at a gradually decreasing pace, with only a 12min time window we want to attempt to fit as much work in as possible. Intensities will be high for this workout.

14 01, 2020

WOD 011520

Crossfit Oshawa – CrossFit



7 x 3 Halting Snatch deadlifts + 3 Hang snatch + 3 Overhead squats

@ 70-75%
Looking for straight bar path and loaded legs.

The halting snatch deads should force athletes into a loaded position, chests as far away from the barbell as possible, accumulating tension through the legs as we stand.

The hang snatch looking to get back to that same loaded positon as we had at the top of the halting snatch dead. Looking for quick turnover on the bar

The OHS we will experience some fatigue in the legs and shoulder stability, fighting to keep the scaps retrated is a must here.

Metcon (Time)

For time:

75 Snatch 75/55lbs

50 Alternating DB Snatch 50/35lbs

25 Burpee Box jump overs 24/20″
A triplet chipper where we will have to be smart about the integrity of our mechanics. Going from the BB snatch to the DB snatch, two aggressive but lighter lower body pulls, we have very similar body functions happening here. Best practices here will be to pace this not as seperate movments at 75 and 50 reps, but as 125 reps of the same motor pattern respectively. Then when we get to the burpee box jump overs the wheels can almost come off. 25 reps seems a lot better than 125, but we should be steady fast on this, not aggressively fast.

13 01, 2020

WOD 011420

Crossfit Oshawa – CrossFit

CFO Lynn

5 sets of:

Max rep Bench press @ 75%

Max rep Strict pull-ups
A strength workout to facilitate our volume phase of the cycle. We should attempt to accumulate as many reps as possible accross the five sets, the best way to do this is to NOT go to complete failure in the first few sets. We should be able to hit north of 10 reps on each movement for the entire five sets, but stopping just short of failure for the first few will help us stay consistent throughout.

12 01, 2020

WOD 011320

Crossfit Oshawa – CrossFit

Front Squat

Front Squat

Max rep @ 85%

4mins rest

Max rep @ 70%

4mins rest

Max rep @ 55%
Entering a week of volume, we will be hitting this descending Front squat gauntlet to get the legs feeling nice and spicey to start off the week. Testing is over, now we train.

The 85% set of squats should feel fairly heavy, athletes will have an easier time reaching a true failure point here. The 70% load will feel a lot better for the first initial reps, then we should feel a wall come shortly after. Now, the 55% this is a tricky little thing, it’s going to feel very light on our shoulders, our legs should be feeling very heavy at this point and athletes will have to fight for reps.

There is a clear point when we fail today, and it’s not when the bar cannot travel any longer. Our failure point is when we fail to maintain neutral spine positioning.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins:

50ft Handstand walk

12/9 cal machine

150ft Farmers Carry 70/50lbs

15/12 cal machine
We will work back and forth between the gymnastics and monostructural movements to accumulate volume. We should fight for high levels of intesnity on the handstand walks and farmers carry while maintaining on the machines, going slightly faster on the shorter distance than the lengthier distance.