CrossFit Oshawa

Friday 110805

Team WOD!

"Inglorius Basterds"

5 rounds for total reps as a team of:

1min yoke walks 345#/260#

1min burpee wall jumps

1min farmers carry runs 50#/35#

Watch more video of The 2011 Reebok CrossFit Games on sicfit.com

Thursday 110804

Front Squat

3-3-3-3-3

post load to comments.

Brett, mid wod front squats.

Wednesday 110803

From the 2011 Reebok CrossFit Games:

For time:
5 Muscle-ups
245#/165# Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 Muscle-ups
245#/165# Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle-ups
245#/165# Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 Muscle-ups
245#/165# Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards

*To sub GHD sit-ups (as we only have one GHD) we will do 30 situps or 15 strict toes to bar.

*There is Power Yoga with Sherri tonight at 6:30-7:30pm. $5 per person, everyone is welcome!

 

Amy and Dave spending some quality time together!

Tuesday 110802

Nicole

as many reps as possible in 20mins of:

Pull-ups

*everytime you drop from the bar run 400m

post total reps to comments.

compare to Tuesday 100525

 
Bram goin hard.

Monday 110801

Holiday Hours Today: 11am-5pm

3 rounds for time of:

22 wallball

12 ring dips

2 thrusters

post loads and times to comments.

 

Sunday 110731

As many rounds as possible in 5mins of:

1 Jerk 75% 

3 Burpees

5 box jumps 30"/24"

post rounds/reps to comments.

 

Saturday 1107

Clean 1-1-1-1-1-1-1

Post max load to comments.

 

Friday 110729

3 rounds for time of:

400m Run

15 Burpees

15 Kettlebell swings 2 pood / 1.5 pood

post times to comments.

 

Thursday 110728

4 rounds for time of:

4 muscle ups

8 Thrusters 135#/95#

post times to comments.

 

Wednesday 110727

Deadlift 5-5-5-5-5

post loads to comments.

*NOTE: there will be Power Yoga next week (Wednesday, August 3) at 6:30pm. Also, we just wanted to express how grateful we are to have such a supportive group of people in one place! keep up all the hard work guys the gains are definitely showing!

  

Tuesday 110726

For time:

1200m run

200ft overhead walking lunges 45#/25#

800m run

400ft bear crawl

400m run

600ft burpee broad jump

post times to comments.

 

Monday 110725

Thanks to all that came out for FarmFit. It was a blast! A special thanks to Prad for his delicious ribs, they were a big hit.

1-2-3-4-5-6-7-8-9-10 reps for time of:

Power Clean and Jerk 155#/100#

*One round of cindy between every set.

"cindy" = 5 pull-ups, 10 push-ups, 15 airsquats

post times to comments.

 

Sunday 110724

Hours Today: 11am-2pm

"Nasty Girls"

50 air squats

7 muscle ups

10 Hang Power cleans 135#/95#

post times to comments.

  

Saturday 110723

FARMFIT!

Gym is not closed we just relocated to Tanya's Farm. We will be open Sunday 11am-2pm.

Location:

4222 Concession Road 4 Orono Ontario L0B 1M0 (map quest)

quick directions:

401 east to 115 south

115 south to exit Conc. 4 go straight/East for 8KM  (there is a motel in the corner of the exit)

The house will be on your left look for the CrossFit Oshawa sign. If you hit the "egg shack" you've gone too far.

Friday 110722

For time:

9 bar muscle ups

9-7-5 reps of:

wall climbs

Front squat 205#/155#

post times to comments.

 

Thursday 110721

10 rounds for time of:

1 ropeclimb

5 burpees

upon exact completion:

as many reps as possible in 3mins of:

Deadlift 75-80%

post times and reps completed to comments.

Wednesday 110720

As many rounds as possible in 10mins of:

20 medball thruster tosses   

100m sprint

100m backwards sprint

post rounds/reps completed to comments.

FarmFit is this Saturday!!! Please, register by this thursday, here is a map to Tanya's Farm, the arrival time for the event is 10:30am The BBQ starts at 5:00. (click "view larger map" at the bottom of the image to see a full detailed map).

Tuesday 110719

Shoulder Press 3-3-3

5 rounds for time of:

3 Handstand push-ups

7 strict pull-ups

30 airsquats

post loads and times to comments.

 

 

Monday 110718

5 rounds for time of:

7 power snatch 95#/65#

100 ft bear crawl

post times to comments.

Sunday 110717

A. Backsquat 3-3-3

B. Run 800m x 3 on 5mins

post loads and interval times to comments.

 

Saturday 110716

For time:

1000m Row

30 push press 135#/95#

30 pull-ups

post times to comments.

 

Friday 110715

Team WOD:

A. Overhead Squat 

Teams cumulative 3 rep max

B.

30-20-10 reps for time of:

kettlebell swings, 2 pood / 1.5 pood

24"/20" box jumps

*Multiply the number of reps by the number of people on your team.

post loads, times, and team members to comments.

 

Thursday 110714

A.

3 rounds for reps of:

Handstand Push-ups

rest as needed between rounds.

B.

On the minute:

Perform 2 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use 80% - 85% of 1 RM Power Clean
*For every rep not completed, perform 5 burpees during rest time.

Post total reps and loads used for the Power Cleans.

 

Wednesday 110713

As many rounds as possible in 20mins of:

3 Muscle ups

5 Cleans 135#/95#

7 wallball

post rounds/reps to comments.

compare to Tuesday 100803

 

Tuesday 110712

3 rounds for reps of:

1min of Rowing (for cals)

1min plyo push-ups

1min sumo-deadlift high-pull 95#/65#

1min overhead walking lunges 45#/25#

1min rest

post total reps to comments.

Visit sicfit.com for more videos

Monday 110711

 As many rounds as possible in 15mins of:

15 hang power cleans 135#/95#

400m run

15 Burpees

post rounds/reps to comments.

Visit sicfit.com for more videos

Sunday 110710

Deadlift

2 reps on the minute starting at 70% adding 10#'s every minute.

post loads to comments.

Mikko Salo 2011 Training- video

 

Notice anyone that you might know in this video?

Saturday 110709

5 rounds for time of:

1 L-rope climb, 15 ft

5 Parellette Handstand push-ups, hands pass ears

10 One-legged Overhead Squats, 45#/35#

post times to comments.

Gymnast loses his leg to cancer, his first visit back to the club- Video

Friday 110708

Team WOD:

10min Time limit:

1 RM Jerk

as many rounds/reps in 20mins as possible of:

30 push-press 135#/95#

150 double unders

 

For the Jerk, it is cumulative poundage per team member.

post teams load and score on the amrap to comments.

Mitch and Jason's baseball team at the RibFest Spaghetti eating contest.

Thursday 110707

3 rounds for time of:

12 Front Squats 135#/95#

12 Burpee Pull-ups

 

post times to comments.