21-18-15-12-9-6-3
Sumo deadlift highpull 135#/95#
Lower from inverted hang
This workout is not for time! SDHPs should be very explosive and the inverted hang should be very controlled and slow.
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Proud to be Canadian!
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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!
« January 2010 | Main | March 2010 »
Saturday 100227
** Tommorow (Sunday) we will only have a day class **
5 Rounds for time:
12 thruster 95#/65#
30 double unders
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Friday 100226
Group WOD at 7am,5pm, and 7pm.
In groups of 3: AMRAP 30min
30 Box jumps
30 Air squats
30 Push ups
*you can break up the reps between members anyway you want*
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Thursday 100225
** Starting March 1st the evening classes will start on the half hour **
2 Power Snatches on the minute every minute for 20 minutes - 135#/95#
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Wednesday 100224
Box Squat - 60% of 1 rep max.
2,2,2,2,2,2,2,2,2,2
Rest exactly 1 minute between sets
Then
AMRAP 10 MIN
6 Ring dips
6 Ring rows
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The tourny starts tonight! Lets go CANADA!
Tuesday 100223
"Filthy Fiftys"
For Time:
50 Box Jumps - 24 inche
50 Jumping Pullups
50 Kettlebell Swings - 1 pood
50 lunges
50 Knees- to - elbows
50 Push Press - 45#
50 Back Extentions
50 Wall Ball 20#/14#
50 Burpees
50 Double Unders
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Compare to Wednesday 091118
Monday 100222
Push press
2,2,2,2,2
Bottom to bottom tabata squat
20 seconds on, 10 seconds off (hold at bottom of squat)
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Sunday 100221
** If your coming for evening class, come for 6pm. **
Front squat
2,2,2,2,2
Push up progression
1 push up the first minute
2 push ups the second minute
3 push ups the third minute... until failure
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Some day I will be able to do this...
Saturday 100220
Hang power clean
2,2,2,2,2
Then
Pull up progression
1 pull up the first minute
2 pull ups the second minute
3 pull ups the third minute... until failure
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Thats one tall man climbing rope. Good luck on your police test Jeff, your gonna kill it.
Check out this video. Insane strength.
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:
