Strength component- Back Squat 3×3
Today’s WOD
5 Rounds not for time
60′ Overhead walking lunges 45/35
21 Burpees
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08
Feb
10
February 9th, 2010
07
Feb
10
February 8th, 2010
Gotta love those high socks!!
“Skill Component”
kipping pull-up progression-max time 15 min.
Today’s WOD
“Karen”
150 Wall-Ball shots for time 20/11, 14/10
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The slogans that were sent in for the contest are posted on the whiteboard. If I’ve missed yours, please e-mail it to me in the next day. There will be a ballot box at the desk for you to select what you think is the best slogan. The winner will be determined on Friday.
07
Feb
10
February 7th, 2010
Rest Day
Our CrossFit Kitchener team at the “Spin 12″ charity event. We all rode 1hr which is a long time for many CrossFitter’s but it was well worth it. The money raised went to St. Mary’s cardiac centre. Some of the proceeds went to helping local athlete’s in the area and our very own Mandy Bujold was a well deserving recipient! Congrats Mandy.
05
Feb
10
February 6th, 2010
Today’s WOD
“Team Challenge”
Shuttle Run 1-5
Burpees 6-10
Push-ups 11-15
Sit-ups 16-20
Box jumps 21-25
Starting with the run, the first person will complete 1 round (200m) then the second person will complete 2 rounds (400m) then the first person will complete 3 rounds (600m) until 5 rounds are completed.
The next exercise is the burpee so one partner will complete 6 and then the other partner will complete 7 and so on until you get to 10 rounds. This pattern will continue with all the other exercises until each team reaches 25 total rounds.
We have entered a CrossFit Kitchener team to compete in the “ENDURrun” this August. There are 7 stages to this event over 8 days with varying distances from 10k-42k. 3 spots have been filled. On Monday there will be a signup sheet at the gym and it’s first come first serve for the remaining stages. The race is capped at 50ppl. For more info, e-mail joanne@crossfitkitchener.com.
04
Feb
10
February 5th, 2010
Today’s WOD
3 rounds for time:
800m run
21 Power Cleans 135/95
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We’ve had lots of visitors checking out our site…. over 10,000 in the last day ! Amazing! Feel free to leave a comment or if you’re ever in the K.W. area, drop in for a workout. We love new faces!
Cheers,
Joanne
11 of our CrossFit Kitchener members will be participating in the annual “Spin 12″ tomorrow. We’ll be cycling indoors for 1 hr(that’s a long time staying stationary for a CrossFitter) raising money for the St. Mary’s Cardiac Centre. Some of the proceeds will be going towards helping athlete’s in the area.
For those of you going to the sectionals in March, we’ll be doing a double team wod at 9am sharp on Sunday!
03
Feb
10
February 4th, 2010
Strength component: 10 min. to find 1 rep max. for overhead squat
Today’s WOD
5 Rounds for time:
7 Deadlifts 315/225
21 Double-Unders
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WARNING!!We are running in tomorrow’s WOD. Be prepared.
02
Feb
10
February 3rd, 2010
Skill Practice – 500m row (go for a P.R.)
Today’s WOD
5 Rds for time
15 Front Squats @ Bodyweight
15 Pull Ups
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01
Feb
10
February 2nd, 2010
31
Jan
10
February 1, 2010
Strength Component: Deadlift 3×5
Today’s WOD
15min amrap
10 Snatches 95/65
10 Clean & Jerk’s 95/65
10 Box Jumps 24″/20″
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For those of you planning on coming out to the run group tomorrow evening, please leave a messsage in comments to let us you’re coming out.
30
Jan
10
January 31st, 2010
Rest Day
