29 07, 2019

Tuesday 073019

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

2 Mile Run

30 Burpee Bar Muscle ups
After yesterdays aggressive barbell loading, we move to a mid range endurance workout, where athletes will want to run the 2mile fairly hard. However, we should see the pacing slow down in the final lap to allow for enough recovery to start the Burpee Bar muscle ups as soon as we are back in the gym. These should have a more methodical rather than intense approach. Like our clean & jerk method last Friday, we want athletes to cycle these reps at a consistent and sustainable pace, making a push to the finish line in the final five reps.

28 07, 2019

Monday 072919

Crossfit Oshawa – CrossFit


On 1min x 8 mins:

5 Hang squat cleans + 1 Jerk
We started out our barbell cycling within the wod last week with deadlifts, this week we are taking the bar to the second pull and focusing on cycling our speed through the middle. Athletes should really dial in positioning, keeping our chests tall over the bar like a kb swing as we drive back into the next rep. Finishing off with a jerk, the cherry ontop. Athletes want to make sure we use a load that allows us to have enough juice to agressively drive under the bar on this.

Don’t underestimate barbell cycling, this will get very taxing very quickly.

Metcon (Time)

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

Strict press 75/55lbs

40 Double unders
We made a mistake titling today’s training pieces, as we can assume a much more aggressive metabolic response from the weightlifting section. Today athletes will have light weight over multiple reps, over a movement with shorter range of motion. The double unders acting as a break from the barbell.

Today’s MetCon will feel like a strength workout, back to a fundamental necessity to start the week off.

26 07, 2019

Saturday 072719

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

50 Front squats 225/155 lbs

Every break athletes will complete one round of the following:

5 Pull-ups

10 push-ups

15 Box jump overs 24/20″
With todays very heavy barbells and the fact they will start from the floor, athletes need to have a break up strategy right out of the gate on this one. Breaks will look different for all of us, but one thing is certain, we need not be affraid of the the rounds because the big bad wolf is the barbell. This should feel like intervals; where the speed is on the penalty rounds. Welcome to a disguised heavy day!

25 07, 2019

Friday 072619

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

CFO Class: MetCon

As many rounds as possible in 12mins of:

5 Power clean & jerks 70%

5 Ring muscle ups
Staying unbroken will be the game plan today on the rings, so faster smooth reps with good cycling will be key. On the bar is where we manage our pace over how quickly we can rep out our singles. Staying accountable to a predetermined pace time will help us here, 1 rep every 3-7 seconds is likely best. During transitions, athletes will have a decision to start the next set of reps or take a few breaths, making sure we take our time to gather ourselves in the later rounds and stay focused will be another key to this one.

24 07, 2019

Thursday 072519- HPT

Active Recovery Day:

Come in and do a long warm-up then join our Thursday stretching or Yoga. Go for a swim, bike, run, row, long hike. On YouTube search: Mobility WOD, ROM wod, have an epsom salts bath. Do something active to recover your body.

24 07, 2019

Thursday 072519

Crossfit Oshawa – CrossFit

Metcon (Time)

For Time:

50 cal bike

125 double unders

2km row

125 double unders

50 cal bike
This purely metabolic workout will be a long one. Athletes should look at this workout as a gradual incline of intensity, aiming to start ramping it up half way through the row. Coming up with a game plan to break up the first set of double unders purposely and pacing the bike as if it were 100 cals can, hopefully, keep the heart rate down for when getting to the rower. Which, is when the real workout begins.

23 07, 2019

Wednesday 072419

Crossfit Oshawa – CrossFit

Back Squat (5 x 6 reps)

We enter a mini squat cycle today, athletes will see varied types of squats in this cycle with a tapered rep progression.

Metcon (AMRAP – Rounds and Reps)

As many reps as possible in 7mins of:

3 Thrusters 135/95 lbs

3 Bar facing burpees

6 Thrusters 135/95 lbs

6 Bar facing burpees

9 Thrusters 135/95 lbs

9 Bar facing burpees

A heavier open style workout, the weight should slow down intensities from a typical open workout. To manage this one appropriately, athletes should keep in mind first that when we see workouts like this the first few rounds are just a warm up, a teaser, it get’s real after that. To ensure it doesn’t get too ‘Real’ we should make sure we keep our heart rates in check throughout the first 3-4 rounds. At that point we can look to pick it up, if we send it hard right off the bat, this will be a long 7mins of mainly just staring at a barbell.

22 07, 2019

Tuesday 072319

Crossfit Oshawa – CrossFit

Metcon (Time)

3 rounds for time of:

30 Single arm Dumbbell clean & jerk 50/35lbs

25 Handstand push-ups

800m Run
This being a long range endurance workout, best practices are going to be to push hardest on the DB, medium on the Handstand push-ups, and easiest but still fairly aggressive on the run.

21 07, 2019

Monday 072219

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 12mins of:

10 Deadlifts 225/155lbs

10 Ring Dips

10 Toes to bar

10 Pistols
Athletes should be able to move through these rounds fairly quickly although there are a lot of movements. With the barbell weight fairly light-manageable, and the toes to bar separated from the deadlift by other movements, grip interference will not be a large concern. We should be trying to move diligently but methodically through these rounds, going unbroken but not frantically racing from movement to movement. This workout will reward patience and consistency. Breathing through each rep and keeping our mechanics composed will be key for today.

20 07, 2019

Sunday Funday 072119

Crossfit Oshawa – Open Gym

Metcon (Time)

In teams of two, with one athlete working at a time, for time:

– 100 thrusters (75#/55#)

– 60 snatches (95#/65#)

– 100 front squats (115#/80#)

– 60 clean & jerks (135#/95#)

– 100 back squats (155#/110#)
One athlete will work at a time, alternating between athletes on the minute. At the start of each minute the athlete whose turn it is to work must complete 5 burpees before picking up the barbell.