7 12, 2018

Saturday 181208

Crossfit Oshawa – CrossFit

Metcon (Time)

Teams of 3

60-45-30 reps for time of:

Cal Bike

Power snatch

60’s: 95/65 lbs

45’s: 115/75 lbs

30’s: 135/95 lbs
A continuation of last week’s Team workout, a pure interval workout with a 1:2, work:rest ratio, the game plan is for athletes to attack when it’s thier turn to go, getting plenty of rest between sets. Today we are hammering an tricky energy pathway where we will only get out of it what we put into it. Athletes should look at the workout like mini sprint efforts where we are maximizing our turn to work.


6 12, 2018

Friday 181207

Crossfit Oshawa – CrossFit

Strength

5 sets of:

5 Tempo Front Squat (5:3:X:1)
Tempo squats are about time on tension. The demands of these tempo movements are almost unrivalled in their ability to improve overall strength, force production, through precise mechanics.

Metcon (Time)

21-15-9 reps for time of:

Squat Clean to thruster 165/115 lbs

5 rope climbs
Today’s MetCon is a challenging highskill but classic 21-15-9; where athletes should use sustainable loading and substitutes, however, there is a sweet spot we are looking for with the challenge of the movements, we need to be able to attack this one with no road block movements, meaining the intensity should be high although the movements are challenging.


5 12, 2018

Thursday 181206

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

50 wallballs 20/14 lbs

50 kettlebell swings 1.5/1 p

30 Burpees

30 GHD sit-ups

10 Cal bike

10 box jump overs 40″

50ft handstand walk
In a true chipper, we don’t ever revisit the movements, once we are done with wallballs we are done for good and can move onto the next movement. With this information, athletes can think about moving with a little bit more intensity, but listening and feeling breathing rate as you will be using your heart & lungs throughout every single movment in this wod.


4 12, 2018

Wednesday 181205

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

75 Push press 75/55 lbs

20 Ring muscle ups

*Everytime you break on a movement complete 20 shuttle sprints 25 ft


3 12, 2018

Tuesday 181204

Crossfit Oshawa – CrossFit

Physical coordination is simply the cooperation of the mind with the body. As we know, CrossFit, has the ability to deliver unfamiliar levels of fatigue. When the mind gets tired can it keep up with the body?
This is the question we need to ask of ourselves not only in the double unders today, but can we keep chasing virtuosity when we are under duress in each and every movement?

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.


2 12, 2018

Monday 181203

Crossfit Oshawa – CrossFit

Following our 1RM month, today marks the beggining of a deload week as we are entering a tempo strength cycle next week.

“Nasty Women”

Today’s workout follows a 4min amrap/4min rest pattern for 3 total workouts spanning over a 20min time period. Although can observe wod 1 as Fran, wod 2 as Dianne, and wod 3 as Grace. With a 1:1 work to rest ratio, athletes can look to push the 4mins to their best ability, attacking each wod with the attempts of utilizing the length recoveries between workouts. We should be able to see athletes go unbroken for a large portion of the 4mins efforts.

Metcon (AMRAP – Rounds and Reps)

As many rounds/reps as possible in 4mins of:

21-15-9 reps of:

Thrusters 95/65 lbs

Pull-ups
Rest 4mins

Metcon (AMRAP – Rounds and Reps)

As many rounds/reps as possible in 4mins of:

21-15-9 reps of:

Deadlifts 225/155 lbs

Handstand Push-ups
Rest 4mins

Metcon (AMRAP – Rounds and Reps)

As many rounds/reps as possible in 4mins of:

30 Clean & Jerks 135/95 lbs

1 12, 2018

Sunday Funday 181202

Crossfit Oshawa – Open Gym

There is no rest between AMRAPs. When the clock hits 15 minutes switch right into the second part. We’ll be recording separate scores for each AMRAP. The Party starts at 11am. See you there.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15mins of:

50 double unders

50 air squats

50 cal row or bike

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15mins of:

50 double unders

50 air squats

50 cal row or bike


30 11, 2018

Saturday 181201

Crossfit Oshawa – CrossFit

Metcon (Time)

Teams of 3

60-45-30 reps for time of:

Cal Bike

power clean & jerk

60’s: 135/95 lbs

45’s: 155/105 lbs

30’s: 185/125 lbs
The real interval workout of the week, with a 1:2, work:rest ratio, the game plan is for athletes to attack when it’s thier turn to go, getting plenty of rest between sets.


29 11, 2018

Friday 181130

Crossfit Oshawa – CrossFit

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
It will be tempting to complete big chunk sets for gains off the start, but athletes will be encouraged to have patience and chip away with smaller sets with minimal rest, keeping that engine going and rest time consistent throughout the entire workout.


28 11, 2018

Thursday 181129

Crossfit Oshawa – CrossFit

Goat Day (No Measure)

“Goat Day”

On 1min x 20mins:

Even Minutes: Movement 1

Odd Minutes: Movement 2

“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.