L'Usine Gatineau - CrossFit Ottawa

CrossFit Open

kalec — Mon, 20 Feb 2012 23:32:50 +0000

Fellow Ottawian CrossFitters!

As you already know the CrossFit Open starts THIS WEEK!! If you are looking for a place to perform your workouts, look no further!

We will be hosting the CrossFit Open WOD every Saturday at 2pm for FREE! No registration or confirmation required, simply show up at L’Usine Gatineau CrossFit Ottawa on Saturday at 2pm, where all of us who have signed up for the Open will hammer out the workout.

If you did not sign up for the Open and would like to come by and watch us compete, you are more than welcome to do that too!

If you would like more details, please email kalec@lusine.ca

Cheers!
The L’Usine Gatineau CrossFit Ottawa Team

WOD Saturday February 18 2012

coach — Sat, 18 Feb 2012 16:29:22 +0000

Finally let`s close it off with a brutal one…climb that ladder as high as you can for 7 minutes

7 min AMRAP

3 Thrusters (100 / 65)
3 Chest to Bar (C2B) Pullups
6 Thrusters
6 C2B Pullups
9 Thrusters
9 C2B Pullups
12 Thrusters
12 C2B Pullups
…

Check out this performance from the best of the 2011 open men’s category Dan Bailey

WOD Friday February 17 2012

coach — Fri, 17 Feb 2012 21:25:03 +0000

By now I hope you are all aware this is OPEN PREP WEEK…wod 5 today
Chalk up!

20 min AMRAP
5 Power Cleans (145 / 100)
10 T2B
15 Wall Balls (20 / 14)

WOD Thursday February 16 2012

coach — Thu, 16 Feb 2012 21:24:44 +0000

If you haven’t guessed this yet…we are doing wod 4 from 2011 CrossFit Games Open

10 min AMRAP

60 Bar facing burpees
30 OH-Squats (120 / 90)
10 Muscle ups

WOD Wednesday February 15 2012

coach — Thu, 16 Feb 2012 21:20:54 +0000

Skill:
Work on Pull Ups and Handstands (handstand walking too)
MAX Squat Clean & Jerk

There is a trend building this week…as we hit this wod number 3 of 2011 CrossFit Games Open

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (165 / 110)
Jerk

1 rep for squat clean, 1 rep for jerk.

WOD Tuesday February 14 2012

coach — Thu, 16 Feb 2012 21:17:43 +0000

GEARING UP FOR THE GAMES OPEN….After completing workout 1 of 2011 yesterday lets have a look back at last year’s open wod 2

9 Deadlifts (155 / 100)
12 Push-ups (hands off deck)
15 Box jumps (24 / 20)

WOD Monday February 13 2012

coach — Thu, 16 Feb 2012 21:14:33 +0000

Skill:

5-5-5-5-5
Snatch

WOD:

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders
15 Power snatches (75 / 55)

WOD Saturday February 11 2012

coach — Thu, 16 Feb 2012 21:10:48 +0000

Skill: Snatch 3×3

TEAM WOD:

Complete in Teams of 2

50-40-30-20-10 of:

-2 for 1 Wall Balls
-Burpees

WOD Friday February 10 2012

coach — Thu, 16 Feb 2012 21:07:07 +0000

20 min AMRAP of:

9 Thrusters, 95# / 65/
15 Situps
9 SDHP, 95# / 65#
15 Situps

WOD Thursday February 9 2012

coach — Thu, 16 Feb 2012 21:03:19 +0000

WOD:

12 Min AMRAP of:

10 Pushups
10 Pullups
20 Double Unders