21-18-15-12-9-6-3 reps for time of:
shoulder press 75#/45#
Box Jumps 30"/24"
post times to comments.
NOTE: POWER YOGA WITH SHERRI IS TONIGHT AT 6:30pm-7:30pm $5 for everyone to get bendy!
July 05, 2011
July 04, 2011
July 03, 2011
July 02, 2011
July 01, 2011
June 30, 2011
June 29, 2011
June 28, 2011
Wednesday 110629
NOTE: The long week-end hours are as follows:
Friday: 11am-5pm
Saturday: Closed
Sunday: 11am-2pm
3 rounds for reps of:
45s Wallball
15s rest
45s power cleans 155#/105#
15s rest
45s bench press 135#/85#
15s rest
45s Kettle bell swings 1.5/1pood
15s rest
45s Burpees
1min 15sec rest
Post TOTAL reps to comments.
Tammy (half), Trish, Hos, Mitch
June 27, 2011
June 26, 2011
Monday 110627
As Many Rounds/Reps as Possible in 15mins of:
100m sprint x 4
25 Ground to Overhead with a 45#/25# plate
post results to comments.
Thrusters + Kettlebell swings = Deadly
June 25, 2011
June 24, 2011
June 23, 2011
Friday 110624
Team WOD!
For time:
For each person on the team your team must complete 10 rounds of "Cindy" (If there are two people on the team its 20 rounds, 3 people 30 rounds ect..). Only one person working at cindy at a time AND for each round of cindy done the rest of the team must do 5 deadlifts @ 60% before rotating.
"Cindy"
5 pull-ups
10 push-ups
15 airsquats
post teams and times to comments.
June 22, 2011
Thursday 110623
"Grace"
30 reps for time of:
135#/95# Clean and Jerks (any style)
post times to comments.
The Boy's of CrossFit Oshawa's Hockey Program; experiencing: "Cindy"
June 21, 2011
June 20, 2011
June 19, 2011
June 18, 2011
Sunday 110619
A. weighted pull-up: 5-5-5
B. For time: 3.5Km Run
post loads and times to comments.
Daniele M- Handstand at 5400m
June 17, 2011
June 16, 2011
Friday 110617
"Austin"
With a Partner for rounds in 20mins:
100 ft Burpee broad jumps (each partner)
75 box jumps 20"
50 deadlifts 135#/95#
25 front squats 135#/95#
post rounds completed to comments.
Austin is survived by Debbie, Ralph, Brandon, Brock and the rest of his beloved friends and family. Our hearts go out to Austin as we do this wod in celebration of his 14 memorable years with us.
June 15, 2011
June 14, 2011
Wednesday 110615
21-15-9 reps for time of:
Bar facing burpees
Hang power cleans 95#/65#
Toes-to-bar
post times to comments.
June 13, 2011
June 12, 2011
June 11, 2011
Sunday 110612
As many rounds as possible in 20mins of:
5 burpees
10 pull-ups
15 airsquats
post rounds to comments.
Jake Marchment doing pull-ups: Great beat swing. Open shoulders, great flex in low back, lots of power.
June 10, 2011
June 09, 2011
June 08, 2011
Thursday 110609
12-9-6 reps for time of:
Front Squat
Muscle ups
*Go heavy on the front squat
*If you do not have muscle ups, do a transition muscle up with a band OR do chest to bar pull-ups for double the reps.
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