28 01, 2019

Tuesday 190129

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:

1 round of “Cindy”

100ft Plate run 45/25lbs

*Plate must be held in front of the body and cannot rest on any part of the body.


5 pull-ups

10 push-ups

15 Air squats
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 pull-ups and even the push-ups 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.

27 01, 2019

Monday 190128

Crossfit Oshawa – CrossFit


3 sets of:

3 Snatches @ 75%

2 Snatches @ 80%

1 Snatch @ 85%
We are using wave percentages today. Waves are a great tool for working on our technique at heavy loads, a challenging but rewarding task.

Metcon (Time)

3 rounds for time of:

10 Clusters 135/95 lbs

15 Burpee over the bar
With a technical movement in the cluster, athletes should not forget the most taxing movements always come with the largest range of motion. Looking at both of these movements we can see that there is no larger ROM’s that we can achieve with any other combination. That said; athletes should look to start with smooth singles, looking to keep a pace for the whole workout with 1-3 seconds or breaths between each rep completed. It will be tempting to start out with quicker moving singles, but today is all about sustaining our pace when the intensity inevitably comes. When most think about racing to the finish, it is more efficient today to think about holding on when things get tough.

26 01, 2019

Sunday Funday 190127

Crossfit Oshawa – Open Gym

Metcon (Time)

Tyler Durden

5 rounds for time of:

25 wall balls 20/14lbs

20 burpee pull ups

15 deadlifts 135/95 lbs

10 squat cleans 135/95 lbs

5 shoulder to overhead 135/95 lbs
Sunday Funday comes this week courtesy of Geoff and is a repeat of a workout we last did in January 2017. As usual, the party starts at 11:00 AM.

25 01, 2019

Saturday 190126

Crossfit Oshawa – CrossFit


On 1min x 10mins :

5 Snatch
Reps should be touch n go, snatch any style with the weight remaining consistent across each set.

Metcon (AMRAP – Rounds and Reps)

Team of 3

As many rounds as possible in 15mins of:

15 Overhead Squats 135/95 lbs

10 Ring dips

*Once one teammate completes a round above another team mate must bike 15/12 cals before the next teammate can beggin the next round of the above work. Credit is only given for the rounds/reps completed in the couplet.
There is potential for some different strategies to unfold today with the bike not counting for scoring, the highly technical demands of each round, and the fact that there is no “minimum work requirement.”

None-the-less, athletes can look for this to be a back and forth interval workout where they are flying on the bike, nice and smooth on the rounds, and taking advantage of their rest time to recover and hit their next turn with intensity.

24 01, 2019

Friday 190125

Crossfit Oshawa – CrossFit

Metcon (Time)

5 Rounds for time of:

10 Deadlifts 225/155lbs

15 Toes to bar
5 rounds for time, nothing fancy, just a simple couplet; the grassroots CrossFit staple. The interference you will get today is from your grip, so the intensity will be difficult to maintain relatively high throughout the whole workout, a difficult but achievable goal: to maintain the intensity. Athletes will be thinking about grip fatigue and most will be focused on the Toes to bar, although this is true, it is worth putting some thought into the deadlifts as well. 1 or 2 sets on the deadlifts with quick transitions between stations makes for a great workout. Be mindful of your grip fatigue and pace. Because when your grip goes, your toes to bar go.

23 01, 2019

Thursday 190124

Crossfit Oshawa – CrossFit

Metcon (Time)

On 5mins x 20mins for slowest given interval:

10 Dumbbell Thrusters 50/35 lbs

200ft Sandbag Bear Hug Carry 3/2

20/15 Cal Bike
Although our movements today are three very different modalities in the DB Thrusters, sandbag, carries and Cal bike, they should be very similar in their stimulus. Athletes should be able to not only go unbroken in today’s intense interval workout, but we should be able to push the pace with fast reps each and every round. A true interval workout where we are striving for that 1:1 work/rest ratio in order to push the envelope of our lactate threshold.

22 01, 2019

Wednesday 190123

Crossfit Oshawa – CrossFit

Metcon (Time)

6 Rounds for time of:

20 Burpee box jump overs 24/20″

100ft Overhead lunges 45/25 lbs
Today we have a pure endurance wod. Although, This is long continuous wod looks different in every way to yesterday’s, the approach of building intensity, should be similar. the ability to pace yesterday should carry over for athletes to implement that pacing today. Athletes should not be taking big chunks early in today’s wod, Rather look to conserve in the beginning and be ready for sustained effort.

21 01, 2019

Tuesday 190122

Crossfit Oshawa – CrossFit


On 2mins x 12mins

1 Clean + 1 Pause front squat + 1 Jerk
Week 2 of our 6 week weightlifting cycle we are hitting some clean and jerks building to a heavy rep working on loading the legs and driving through the floor today. As we close out our technique focus we will hit percentage work starting next week.

Metcon (AMRAP – Reps)

As many reps as possible in 7mins of:

3 Power snatch 75/55 lbs

10 Double unders

6 Power snatch 75/55 lbs

20 Double unders

9 Power snatch 75/55 lbs

30 Double unders

Like Saturday’s Team workout we can expect the first few rounds to go by fairly quickly. This often causes athletes to ease off the gas too early thinking we will get more rounds than we are actually on pace for. Rather than go out too hard we want to stay relaxed early because the wave is going to hit us and the more relaxed we are when it does the more we can keep the intensity high.

20 01, 2019

Monday 190121

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

1,000m Row

40 Wallballs 20/14 lbs

30 GHD sit-ups

20 handstand push-ups

10 bar muscle ups
An advanced version of wod #1 of the CFO foundations program. Athletes should be able to fly through this wod, potentially going unbroken for it’s entirety. More than a training workout, this is a test, a competition with ourselves. This is a great opportunity for athletes who have done the foundations version to repeat and compare.

19 01, 2019

Sunday Funday 190120

Crossfit Oshawa – Open Gym

Metcon (Time)


Come in and join us for the truly unknown and unkowable. Like the 2018 Games event, athletes will be instructed in real time what to do next only after they have completed their given station. Athletes will be completed when they are told that they have completed.

As per usual, the fun will begin at 11am.