7 02, 2019

Friday 190208

Crossfit Oshawa – CrossFit


On 1min x 10mins:

3 Power Snatch

3 Overhead Squats
Looking for quick reps with smooth transitions between movements. Touch n Go power snatch, driving the legs though the floor and receiving the bar with confidence. That confidence carrying over to the Overhead squats with tall solid reps, always active through the shoulders.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 12mins of:

42 Single arm Dumbbell push press 50/35lb DB’s

200ft Walking lunges (50ft track)
Today’s workout involves a lot of unilateral movement and loading. Athletes can think about maintaining midline tension through each rep. Core to extremity is always going to be a big benefit in our movement, but today it should be at the forefront of our focus.

6 02, 2019

Thursday 190207

Crossfit Oshawa – CrossFit

Free Class Thursday!

On every first Thursday of the month our classes are open to the public. Bring a friend and as part of our referral offering; earn a $50 Rogue gift card if they sign up for our Foundations program.

Metcon (AMRAP – Reps)

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

Double unders



Cal Bike

Today’s workout might seem like an interval workout with the built in rest. However, athletes should approach this with caution, hitting each round like there is no rest and then using the rest to record reps, grab some water and get ready to go again. We want to be fighting to hold our first round reps in the 4th and 5th round, not fighting just to do reps.

5 02, 2019

Wednesday 190206

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

50 Pull-ups

40 Sandbag Shuttle sprints

30 Chest to bar pull-ups

20 Box jump overs 42/32″

10 Bar muscle ups

Shuttle sprints: 25ft – 2/1 bags
A rare progression chipper today where athletes will make their way through a three movement pull-up family. There shouldn’t be much interference from the non “pull-up” movements as far as muscular limitation goes, but athletes should expect their heart rates to elevate. Looking to hold a pace on the shuttles and the box that manages a steady heart rate knowing that we need to be fully capable as the pull-up challenge progresses.

On the pull-ups and C2B athletes can think about a breakup strategy that allows consistency, where on the Bar muscle ups/last set we can let the wheels come off a little bit with a strong finish.

Conditioning (AMRAP – Reps)

On 1min x 10mins:

Min 1- 40s Cal Row

Min 2- 40s Cal Bike
Tracking total cals within the 10mins, we are looking for athletes to hold a certain number for each 40s effort. We can learn a lot about pacing in an effort like today’s conditioning.

We are now a certified WAG affiliate. Email us to inquire about our world class Nutrition program > crossfitoshawa@gmail.com

4 02, 2019

Tuesday 190205

Crossfit Oshawa – CrossFit


On 2mins x 20mins:

2 Clean & Jerks 80-85%
A long period of time to get some heavy reps in. Attack the bar and lift with confidence, we will be going into heavier percentages next week.

Fast and Furious (AMRAP – Rounds and Reps)

As many rounds as possible in 5mins of:

20 Double unders

5 Burpees
New CFO benchmark “Fast and Furious” The wod description is in the name. Everything about this 5min workout should be quick right down to the transitions. Athletes should think about things like how and where we will place our ropes when transitioning between movements.

3 02, 2019

Monday 190204

Crossfit Oshawa – CrossFit

This coming Thursday is free class Thursday. Athletes can bring a friend along, the CFO classes are open to the public. Our referral program is still in effect and we have had a few people take advantage. If a current CFO member refer’s an athlete who registers for our foundations program, that CFO member will receive a complimentary $50 rogue gift card from CFO as a big thank you.

Metcon (Time)

5 rounds for time of:

15 Handstand Push Ups

15 Back Squat 135/95 lbs

500m Row
Three separate modalities today and five rounds. Due to the nature of most 5 round triplets, we can assume that we will need to pace the first round out to settle in on the middle rounds. It feels good to sprint it home on the last round, but can we pick it up on round 4? what about round 3? Can we have each round get progressively faster today? Round 3 &4 are all mental but no amount of mental toughness can overcome a pace that was too “hot” in round 1.

2 02, 2019

Sunday Funday 190203

Crossfit Oshawa – Open Gym

Morrison (Time)


Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

1 02, 2019

Saturday 190202

Crossfit Oshawa – CrossFit

Metcon (Time)

Teams of 3

For time:

4,500m Bike

450ft Sandbag Walking lunges

250 Kettlebell sumo deadlift highpulls, 2/1.5p

150 Burpee to a 6″ target

150 Wall balls 20/14 lbs

9 Rope climbs
In a workout where we have a lot going on, there will be multiple strategies and plans of attack, athletes should take the time amungst our teams to discuss this. The overarching strategy will be simple: Maximize your output when it’s your turn to work. With a 1:2, work to rest ratio we can afford to go for broke each turn getting more work done faster.

31 01, 2019

Friday 190201

Crossfit Oshawa – CrossFit


On 1min x 10mins:

3 power cleans

3 front squats

3 push jerks
Looking for quick reps with smooth transitions between movements. Touch n Go power cleans, tall squats, and touch n go jerks. Athletes will use the same weight for each set.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 20mins:

50 Double unders

5 Ring muscle ups

10 Front squats 155/105lbs
Coming off of our weightlifting today, we should realize that a strong performance in today’s metcon requires a strong pace. Looking to be relaxed on the rope and unbroken on the muscle ups, our pacing will need to be thought out on the squats. A good rule for today is unbroken the whole 20mins, or 2 sets right from the start. Slower first rounds nine times out of ten will result in faster overall workouts and more enjoyable workouts; it is fun to be in control of our own pace.

30 01, 2019

Thursday 190131

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.

29 01, 2019

Wednesday 190130

Crossfit Oshawa – CrossFit

Metcon (Time)

5 rounds for reps of:

1min Cal Row

1min Hands on Burpee Box jump overs 30/24″”

1min Cal Bike
Today, athletes should simply be trying to pick a number in the first round on each movement and hold onto that number as best we can, rather than loose cals/reps by the min.

Drew Doughty at CFO