27 11, 2018

Wednesday 181128

Crossfit Oshawa – CrossFit

Clean and Jerk (1 RM)

26 11, 2018

Tuesday 181127

Crossfit Oshawa – CrossFit


Metcon (AMRAP – Rounds and Reps)

5 x max total rounds in 3mins of:

10 Toes to bar

15 Burpees

20 box jumps

1min rest
Like the Classic mainsite workout “The Chief” Athletes will get as many rounds as possible completed in 3mins, resting for 1min, then continuing where we left off in the previous round for a total of 5 times through. Do not be fooled by the interval nature of this workout, keeping focused on consistency is key today. There is a big difference between a 15min effort and 5 individual 3min efforts.

25 11, 2018

Monday 181126

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 10mins of:

8 Thrusters 135/95 lbs

1 Legless rope climb
Although the movements today are challenging, we have designed the reps to be low enough to keep athletes moving for 10mins. It is not worth it to rush from movement to movement only to drop the bar or not complete a rope climb. Athletes will want to think about smooth, unbroken reps on the thrusters. When we know we are going to hold ourselves to unbroken thrusters, the strategy will tend to center around the rope climbs. A good practice for today is treating the rope climb like an EMOM of some sort, it doesn’t have to be 1min but finding a consistent pace time where we can travel up the rope each and every round at the same time, holding ourselves accountable to sticking to our pace.

Bike to the light

24 11, 2018

Sunday Funday 181125

Crossfit Oshawa – Open Gym

Metcon (Time)

for time:

20 shuttle sprints (25′)

5 rounds of Cindy

25 shuttle sprints (25′)

4 rounds of Cindy

30 shuttle sprints (25′)

3 rounds of Cindy

35 shuttle sprints (25′)

2 rounds of Cindy

40 shuttle sprints (25′)

1 round of Cindy


5 pull ups

10 push-ups

15 air squats.
Wear a 20#/14# vest if you have one.

23 11, 2018

Christmas Saturday 181124

Crossfit Oshawa – CrossFit

Welcome to the CFO Christmas Festival

We have one giant class today at 11:30am-1:00pm

“12 Days of CrossFit” (Time)

12 Progressive roundsfor time of:

1 Snatch snatching very proudly, 155/105 lbs

2 Box jumps, 30/20″

3 Push Press, 155/105 lbs

4 Toes to bar

5 Golden ring dips

6 Hang power cleans 155/105 lbs

7 Deadlifts lifting, 155/105 lbs

8 burpees bouncing

9 bells a’ swinging, 2/1.5p

10 Goblet Lunges 2/1.5p

11 Walls a’ balling 20/14 lbs

12 handstands pushing
If athletes would like to make this a partner workout, do a you go I go style, one person working at a time chipping away at the workout.

Workout goes like the song Starting on rep 1 then rep 2 + rep 1 then rep 3 + 2 + 1 ect… This workout is a little seasonal beat down for EVERYONE to enjoy!

22 11, 2018

Friday 181123

Crossfit Oshawa – CrossFit

Metcon (Time)

5 rounds for time of:

40 Shuttle runs 25ft

15 Overhead Squats 95/65 lbs
An indoor version of ‘Nancy’ today. While the overhead squats are an important piece of today‚Äôs workout, we want to focus on the pace of our runs for strategy purposes. Running hard to come to a rest at the barbell is not the smartest move for today. We want athletes to search for the maximum pace they can sustain on the runs in order to complete the barbell work unbroken.

21 11, 2018

Thursday 181122

Crossfit Oshawa – CrossFit

Metcon (Time)

On 2mins x 8 rounds, for the slowest interval, of:

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.

20 11, 2018

Wednesday 181121

Crossfit Oshawa – CrossFit

Deadlift (1 RM)

Thruster (1 RM)

19 11, 2018

Tuesday 181120

Crossfit Oshawa – CrossFit


Metcon (AMRAP – Reps)

3 rounds of 1 min on each movement for max reps:

Snatch 75/55 lbs

Cal Row

Bar facing burpees

Cal Bike

Box jump overs 24/20″

A ‘fight gone bad’ style of workout today, where athletes will work for 5mins and rest for 1 for a total of 3 rounds. Today’s wod is designed to be a little bit more demanding than FGB but that doesn’t necessarily mean that it will be more taxing. Knowing where to attack today will pay big dividends, so our dry run through the workout will be extensive in our skill work of the day.

18 11, 2018

Monday 181119

Crossfit Oshawa – CrossFit

Metcon (Time)

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

Thrusters 95/65 lbs

Toes to bar

6 ring muscle ups
With the descending rep scheme on the first two movements and the consistent 6 repetions each round on the muscle ups, athletes should realize the interval workout in disguise here. In order to maximize our efforts, we should be attempting the thrusters unrboken, to hit the toes to bar a little more conservatively in order to be as fresh as possible for the muscle up effort. We want athletes to realize that the descending reps will make the Muscle ups get increasingly more difficult each round that goes by.