2 10, 2019

Thursday 100319

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds & reps as possible in 18 minutes:

3 Machine Cals

25ft lunge

30 Double unders

Machine cals are 3,6,9,12,15,18, and so on…

Double unders are x 10: 30,60,90,120,150,180 and so on…
Todays WOD is all about using the lunge as an “active recovery” as the other movements will be pretty “high flying.” Athletes can try to control breathing and lunge at a pace that will hopefully allow us to go fairly hard on the machine. Achieving this will hopefully result in working the entire workout with minimal to no rest, only breaking when having to in transition.

1 10, 2019

Wednesday 100219

Crossfit Oshawa – CrossFit

Metcon (Time)

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

Deadlifts 185/135lbs

Bar facing burpees
Today is pretty much grip n rip, adding a little intensity in our deload week with this one. With the descending rep scheme and the lack of interference of the two movements, athletes should be able to push the pace trying for touch n go, unbroken reps on the deadlifts. The burpees should feel like they get faster each round per rep.

30 09, 2019

Tuesday 100119

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 20mins, working tabata style, of:

30 Wallballs 20/14lbs

30 Single arm Dumbbell push press 50/35lbs

20/16 Cal Machine

20 Dumbbell Snatch 50/35lbs
Today’s workout athletes will chip away working in a tabata format for 20mins. The tabata format is 20s of work followed by 10s of rest. Athletes will begin on the wallballs working for 20s and taking a forced rest for 10s starting where we left off. Once we get to 30 wallballs, we move onto the DB push-press, continuing the tabata format of work:rest throughout the entire 20mins. It will still be good for us to choose a rep scheme to stick to and not get sucked into the 20s/10s interval protocol. Athletes should realize that the first few intervals are going to feel like we are forced to rest before we want to, but after a few of these intervals it will feel like we are forced to go. It is encouraged to keep pacing conservative out the gait and realize that the intensity is right around the corner for us.

29 09, 2019

Monday 093019

Crossfit Oshawa – CrossFit

Today we begin our Deload and Recovery week before the open starts next week (we host the open on Fridays). Ensure to register for the open here:


Our “Friday Night Lights” will take place 4:30-8:30pm for 5 Fridays between October 11th until November 8th. This year we will be handing out prizes for top competitors, spirit of the evening, most improved athlete, and more!

The open is a place where athletes of every caliber come together as a community to celebrate fitness. The CFO Community has developed over the years into an incredible support system. And we mean that. Individually we can accomplish great things, but with our community we can accomplish anything.

Sing up to be a part of the CFO community at it’s best!

Metcon (Time)

5 rounds for time of:

400m Run

15 Kettlebell swings 50/35lbs

5 Burpee pull-ups
Welcome to our deload week.

Today is a play on Helen, where we want to focus on holding a nice relaxed pace from the start of the workout on the run. The kettlebell swings should be unbroken, maintaining our heart rate from the run. The burpee pull-ups are where we can push a little bit as there are only five reps to do. Athletes should be able to bring themselves and their pace back down for the run each round.

27 09, 2019

Saturday 092819

Crossfit Oshawa – CrossFit

Metcon (Time)

On 4mins x 6 (24mins) for load & slowest given interval:

3 Power cleans 80%

15 Bar facing burpees

20/16 cal machine
Trying to push the envelope in an interval workout over 6 rounds, seeing how long we can hang onto quicker paces.

26 09, 2019

Friday 092719

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 6mins of:

15 Thrusters 95/65lbs

15 Chest to bar pull-ups

4min Rest

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 6mins of:

10 Thrusters 135/95lbs

10 Bar muscle ups

4min Rest

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 6mins of:

5 Thrusters 185/130lbs

5 Ring muscle ups
If there was a workout that summed up the entire open alone, this could be it. Athletes will recieve credit over three seperate scores for each workout piece today.

First and foremost, there are three separate loads in the scheme today If we are scaling one, we should be scaling all loading schemes to promote stimulus. Athletes should note that this workout is intended for training purposes and although it might be tempting to save ourselves to perform optimally for the later workouts, we want to leave it on the line and push the pace in each individual piece.

As the movments change and it becomes tempting for our efforts to change with it, we cannot succumb to the temptation. Athletes should direct their focus to utilizing our rest, playing to our strengths, and trying to be as consistent as possible with each and every amrap.

25 09, 2019

Thursday 092619

Crossfit Oshawa – CrossFit

Metcon (Time)

On 2mins x 16mins (8 rounds) for slowest interval:

60 Double unders

20 Kettlebell swings 1.5/1p
Today’s interval workout is mainly about sustainability, can our athletes keep the pacing course originally set out from round one? In order to set this workout up to be maintainable, we should be choosing a rep range on the rope and bell that we could do double + the reps with when fresh. Athletes should think relaxed speed on the rope 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 rope and the bell in order to prep for an unbroken effort. Rounds 3-6 are about staying strong and holding our pace, using the clock here will be key to staying true to our efforts. Rounds 7-8 is where the mental push will become a little bit easier because the end is in sight.

24 09, 2019

Wednesday 092519

Crossfit Oshawa – CrossFit

Strength 7/13

6 sets:

3 Front Squats / 5 Back squats
Last week of our mini cycle. Up in weight/sets, down in reps; common but effective theme. Let’s treat each set like its the only set and each rep like its our only rep, sound mechanics makes for strong lifts.

Metcon (Time)

3 rounds for time of:

10 DB hang snatch 50/35lbs

10 Toes to bar

20 Pistols
We are getting grippy!

Today’s workout is a sprint to the finish right from the start, athletes should be mindful and proactive about grip fatigue, however there is no time to waste in this one. Smooth reps and transitions on the DB with effective mechanics on the toes to bar will make for a fast workout. Speedy, sloppy reps will only leave us depleted; even though we are looking to sprint we cannot out sprint sounds mechanics.

23 09, 2019

Tuesday 092419

Crossfit Oshawa – CrossFit

Gymnastics Conditioning

On 1min x 14mins:

Min 1- Row 15/12 Cals

Min 2- Handstand push-ups 70%

If 80% is over 15 reps do strict handstand push-ups
We are biasing gymnastics in this emom couplet, rowing hard enough to make the handstand push-ups challenging due to the high heart rate.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 10mins of:

3 rounds of:

6 Hands on burpee box jump overs 30/24″

12 Power snatch 75/55lbs

Paired with:

100m Plate run 45/25lbs

*Plate must be held in front of the body and cannot rest on any part of the body.
Its best for us to think about this workout first with the plate carry, going into each proceeding round. Because of the nature of the plate carry standard, we can expect the biceps to be fatigued enough for the snatches and even the burpees to be a little “spicier” than normal. As the isometric plate hold and the elevated heart rate create a nasty combination. This is one of those workouts where strategy will not save us, other than don’t burn out. Do what we can on this and try and last as long as possible without burning out.

22 09, 2019

Monday 092319

Crossfit Oshawa – CrossFit

Repeat of Friday May 17th 2019

“Friday 170919”

Barbell Cycling

On 1min x 6mins

5 Squat clean to thrusters
Athletes should be ready to hold onto a weight for touch n go reps that we can generally cycle for 7+ reps when fresh. This will not be sustainable with a 5RM.

Back to our final BB cycling of this competition prep cycle in our refine phase, getting ready for a deload week and our ready state open phase.

Metcon (AMRAP – Reps)

4 rounds, for total reps of:

40s of: Bike cals

20s: Rest

40s of: Bar muscle ups

20s: Rest

40s of: Row cals

20s: Rest

40s of: Handstand walk

20s: Rest
There are some major movements in the bar muscle up and the hs walk, going back and forth between monostructural movements and gymnastics, today can be considered a glorified gymnastics conditioning MetCon. Today’s best practice will have athletes pushing the pace on the gymnastics movements, going for larger sets, as we can get back to the machines and no matter how fatigued we are, we can still bank reps. We cannot expect to do this the other way around, this workout will favour those who approach the machines conservatively and save their efforts for the gymnastics.