March 28th, 2015


Today’s WOD

30 sec on 30 sec off X 10

Burpee Box Jumps 24/20

rest 10 min and set up for…


5 Rounds

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

Coaches Tips: A lot of people were really upset that burpees and box jumps were excluded from this years opens, so here you go. Ten minutes should be enough time to recover and set up for one of CrossFit Kitchener’s favorite Hero WODs.

March 27th, 2015

Today’s WOD

Open’s WOD 15.5

27-21-15-9 reps for time of:
Row (calories)

Men use 95 lb.
Women use 65 lb.

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

• An indoor rower with a monitor that measures calories
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters 55+ and Teens, and 20 / 15 kg for Scaled Masters 55+ and Scaled Teens.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.5 Variations

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)

Men use 95 lb.
Women use 65 lb.

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)

Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)

Men use 65 lb.
Women use 45 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)

Men use 45 lb.
Women use 35 lb.

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)

Boys use 45 lb.
Girls use 35 lb.

March 26th, 2015


Our biggest Cheerleader at the Friday night Open Comp. Annabel has stayed up past her bedtime for the last 4 weeks to cheer on Mom and Dad and others during this 5 week competition. She’s even made a few friends along the way.

Today’s WOD

With a partner x 30 min

1 min row

30 sec plank during “Rest”

Coaches Tips:  a favourite to teach people pacing and how to recover during some active rest. Also want to save a little for the final open wod tomorrow

March 25th, 2015

 293Another Successful CrossFit and Climbing March Break Camp! Summer Camps are filling up fast!

Today’s WOD

From 0-10 min

4 Rds of:

15 HPC @ 115/75

15 Wall balls

From 10-20 min

4 rds of:

10 HPS @ 95/65

30 DU’s or 90 singles

From 20-30 min

1 mile run + in remaining time AMRAP wall walks

Coaches Tips:  you need to get the work done within the time frame given. If the amount of work/reps is too much that you don’t have a bit of a break then adjust as needed.

March 24th, 2015


Congratulations to Ryan and Tamara on the birth of their beautiful Daughter Sloane Dorothy Niesen. Tamara was consistent with her workouts and kept going strong throughout her pregnancy.

Today’s WOD

12 min to find a 20RM back squat


30 sec pull ups OR MU’s, 30 sec rest x 5


In teams of 3:

4 sets of

7 Deadlifts TnG @ 50-60%

5 burpees over the bar

100m row sprint

Coaches Tips: 20RM back squat…brought this back by popular demand.  You cannot go until your partner is done the row, each set should be FAST

March 23rd, 2015


Today’s WOD

7 min AMRAP

Row 200m

10 Wall balls

5 Ring dips

REST 3 min

7 min AMRAP

Farmers carry 200’ @ 55/35

5 Body blasters (burpee, pull up, K2E)

REST 3 min

7 min amrap

200m run

15 Russian KBS @ 1.5/1.0

10 Box jumps with Step down 24/20

Coaches Tips: 3 x 7 min tests, keep up a good pace and try to avoid “redlining”.

March 21st, 2015


Handstand Walk competition at Kids Camp this week. These kids are amazing!

Today’s WOD

partner wod, one person working at a time

50 burpees buy in

40 wall ball 20/14, 10/9
30 pullups
20 clean and jerk 135/95

50 burpees cash out