7 08, 2019

Thursday 080819

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds)

Every 3 minutes until failure:

5 DB lunges @ 2×50/35lbs

5 DB Push press

5 Burpee’s over DB’s

*Add one rep to each movement every round.
Today’s WOD is going to challenge athletes as much mentally as it does physically. The time for rest within the 3 minutes will quickly disappear as the rep count gets higher and athletes will be forced to push as hard as possible to continue on. This is where picking a score to aim for that will be challenging but within your capabilities can help motivate you during a workout such as this to keep moving.

6 08, 2019

Wednesday 080719

Crossfit Oshawa – CrossFit

Overhead Squat (5 x 3 reps, Ascending)

Our last squat variation in the cylce. Building to a heavy triple, athletes should think about staying within 120% of their 1RM Snatch.

Fight for Bracing

We want a focus on bracing the bar, mainly from the shoulder to the elbow. Creating a strong base of support through the two joints will depress the scaps, keeping the force of the barbell supported through the midline. As soon as we lose any tension through this brace, the load is solely supported in the shoulders.

Metcon (Time)

For time:

50 ft Handstand walk

40 Cal row

30 Wallballs 20/14lbs

20 Ring dips

10 Thrusters 155/105 lbs
A spicy play on the open wod 14.4

Athletes will feel more of an urge to sprint this one and should somewhat adhere to that urge. When we see a chipper we can begin to break it down movement by movement, sort of visualizing our way through it. The handstand walk will be fairly dependent on skill with the movement, but normally 50ft is not a high volume, we want to get this done quickly and hop on the rower. Here we will be required to find a pace, a quicker pace, but a pace none-the-less, a 1Km row pace should allow us to get the row done quickly enough and have enough to start on the walllballs right away. When we get to the ball, athletes should think about taking a deep breath because we are going to have some fatigue setting in, but we want to go unbroken with this movement. Getting through the wallballs and onto the ring dips, quick sets with quick rests chipping away and saving our shoulders for what’s next. The last item to knock off the list: 10 med-heavy thrusters, in a fresh set we should be able to hit these unbroken, the way the movements will unfold today will make this difficult. We know we are done at this point so we should attempt what we can here.

5 08, 2019

Tuesday 080619

Crossfit Oshawa – CrossFit

Barbell Cycling: 1

On 1min x 8mins:

3 Hang power snatch

2 Power snatch
Rest 2mins

Barbell Cycling: 2

On 1min x 5mins:

2 Snatches
Athletes are encouraged to use a TNG method and work on cycling a relatively heavy weight smoothly. When we introduce BB cycling we really want to drive home the point of smooth reps. What we mean when we say “smooth reps:”

Reps should be methodically lifted, holding positioning from the floor with an athletic jump or drive where the bar slides up the thigh in a smooth manner. This is the point where most disconnect from the lift: The turn over. Athletes should use the turnover, by pulling against the weight of the bar to slingshot themselves down and around the bar, punch to a strong and stable lockout, standing with the bar overhead.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 5mins of:

10 Push press 135/95lbs

10 Pull-ups
Rest 3mins

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 2mins of:

5 Push press 155/105lbs

5 C2B pull-ups
Two seperate scores, where athletes will really want to go out of the gate conservatively on the first part, staying consistent. When we get to the 2min AMRAP, athletes should be ready to send it holding the highest pace possible right until the end.

Movment Warning:

Athletes should keep in mind, these are not jerks. There should be no soft knees, or re-dipping under the bar. Drive with the legs then follow through with the arms, or in other words push then press, push press.

4 08, 2019

Monday 080519

Crossfit Oshawa – CrossFit

Holiday Class Times


Metcon (AMRAP – Rounds and Reps)

Teams of 3

As many rounds as possible in 30mins of:

40 “Beam Balls”

800m Run Team carries the medball

100 Box jump overs 24/20″

40 Synchro Toes to bar
A fun team wod to mix things up in the sun!

3 08, 2019


Crossfit Oshawa – CrossFit


2017 CrossFit Regionals Event 1

Wearing a weighted vest (20#/14#) for time:

– 1200 m run (3 laps)

– 12 rounds of:

– 4 strict handstand push ups

– 8 chest-to-bar pull ups

– 12 squats

There was a 25-minute time cap for this regional event.

2 08, 2019

Saturday 080319

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Reps)

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

Push press 135/95 lbs

Burpee over the bar

Hang power clean 135/95lbs

Box jump overs 30/24″”

Ring dips

Cal Row

A beefed up FGB style MetCon, athletes are encouraged to treat this one as if there is no rest, because a 6:1 work/rest ratio is almost non existent. Just enough time to sip some water, write down our scores for that round and get back to it.

The only interference in this one is subtle, the pressing of the push press and the ring dips might give some of us some troubles if we are not pacing appropriately. Breaking up a workout like this and building in our own rest is recommended for best results and consistency. Something like 20s on 10s off might be sustainable for most of us to have a great workout today.

1 08, 2019

Friday 080219

Crossfit Oshawa – CrossFit

Metcon (Time)

5 rounds for time of:

21 back squats 135/95 lbs

1 legless rope climb, 15 ft.
A crossfit.com wod, some of the .com wods are infamous for their ability to deliver surprising responses to stimulus at the same time they negate the norms. This is why is is always beneficial to mix in a .com workout every now and again.

Today athletes will see an abundance of light weight squating, broken up with a high skill/strength gymnastics pull. Best practices will be to keep the weight on our backs the whole workout, but take breaks as needed to control the heart rate on the barbell. As soon as the bar hits the floor we should be attempting to hit the rope and then put hands on the bar right away. This will make for a sense of urgency with the “light” bar on our backs as it gets heavier over the five rounds and 105 reps.

31 07, 2019


Crossfit Oshawa – CrossFit

31 07, 2019


Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min.

5 Toes to bar

10 push ups

15 cals on bike or row or ski or 15 shuttle runs
Athletes will find themselves back on the machine or run quickly in this knock off version of Cindy. However, to avoid staying there for long periods of time throughout the 20 minutes, athletes should find pace that they can maintain without slowing down. As for the toes to bar and push ups, move with purpose!


30 07, 2019

Wednesday 073119

Crossfit Oshawa – CrossFit

Front Squat (6 x 4 reps, ascending)

Today we are introducing front squats into the refine cycle, this movement will be a staple during this cycle. The purpose of the front squat is to take our base strength and refine it into an even more functional application. Finding a heavy 4 reps today.

Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
A Benchmark today, a familiar benchmark. We have programmed this workout many times over the years. When athletes see a benchmark wod, strategy becomes a lot more straightforward with a previous time to beat if we are on track for it. We can literally utilize the clock in every respect this way to see if we are going out way too hard or not hard enough, making adjustments along the way.

This is essentially what we are trying to do everytime we set out to complete any wod, get the best possible score we can for that day. Generally, to do this in Dianne, The deadlfits should be completed unbroken or close to it, the handstand push-ups in the same manner. We need to realize that these movements are completely opposite meaning, muscle fatigue can set in and we can keep moveing, making for a fairly metabolic workout.