Gym is closed today.
We are heading to Toronto for sectionals. Good luck to everybody! You have all worked so hard to get prepared so just have fun and work hard.
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Thanks for the last 6 weeks. I had a great time and really enjoyed the class (even the ones that killed me). It is a great program and one that I will continue with again.
Thanks,
-Colby
Have a CrossFit Oshawa testimonial? Please email them to us!
ROGUE ONLNE STORE!
Friday 100319
Group WOD at 7AM, 430PM, and 630PM.
With a partner:
4 Rounds for time
Run 400m
30 medball cleans
30 push ups
*The medball cleans and push ups can be done in any order by who ever, but they MUST start at the same time after the run*
Post times and team to comments
Sectional competitors get some rest. Tomorrows the big day.
Thursday 100318
Shoulder Press
Find 1 rep max
then
Squat clean
Find 7 rep max
Post loads to comments
*note: Sectional competitors will NOT be doing this*
Kev and Matt
Wednesday 100317
3/5 Rounds for time:
15 Overhead squats 95/65#
30 double unders
**3 rounds for those competing in sectionals**
Post times to comments
Pitfalls of Self Programming - Dutch Lowy
Tuesday 100316
2 Rounds for reps
1 minute at each station with 1 minute rest between stations
Row - Calories
Ring dips
Wall ball 20/14#
Ring rows
GHD situps
burpees
Post number of reps per round to comments
Monday 100315
7 Rounds for time:
7 Deadlifts 185#/115#
7 Pull ups
Post times to comments
Sunday 100314
Power Snatch
1-1-1-1-1
Snatch Balance
3-3-3-3-3
Snatch
5-5-5-5-5
Post loads to comments.
Thank-you to everyone who came out and showed their support yesterday by doing the wod in the pouring rain and cold wind.
Saturday 100313
" Mark Cus"
16 Rounds for time:
200 meter run
5 Wallball
10 burpees
This wod will forever be known as "Mark Cus". It will be done in memory of Mark, the amount of rounds are based on his number in hockey when he played for the Clarington Toro's. When you are participating in this wod know that the pain you're feeling is for Mark. Everyone has come together as a community on this day to honour one of our brothers.
Post time to comments.
We are open from 11am-5pm tommorow. We are asking for a 5-10 dollar donation and all proceeds will go to the Mark Vandermeer Foundation for Hypertrophic Cardiomyopathy Research (we will not be open 6-8).
Friday 100312
Group WOD at 7am, 4:30pm, and 6:30pm.
For time:
150 kettlebell swings
100 sumo deadlift high pulls 95/65#
50 Knees-to-elbows
25 handstand push ups
Post teams and times to comments
Partner handstand pushups
Thursday 100311
AMRAP 10 min
10 box jumps 20 inch
10 pull ups
post number of rounds to comments
2010 CrossFit Games
The CrossFit Games season is here and there are two steps to qualify this year. The first local qualifier is the Ontario Sectional held at the Moss Park Armoury in Toronto on the weekend of March 20/21st. More info on the Games can be found here:
