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October 24th, 2014

Chloe

 Today’s WOD

EMOM x 5 – pistol work: choose 1 option

  1. 6-8/leg pistols with no assistance or using small counter weight
  2. 5-7/leg Negatives onto or off of a box
  3. 5-7/leg using assistance with rings OR split squats

+

Snatch – 5 practice

Then…

EMOM x 3 snatch @ comfortable weight that allows you to work on form!

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Thruster ladder – min 1 = 1, min 2 = 2, min 3 = 3….go until failure @ 95/65

Trainer’s Tips: snatch practice, take the time work on what you need to, be it a squat or not! Thruster ladder spells “F-U-N”

October 23rd, 2014

soldier

 

It’s a Sad and Shocking day in our Country today as a Canadian soldier was gunned down while symbolically guarding a hallowed war memorial in Ottawa. Cpl. Nathan Cirillo was 24 years old and a Father of a 6 yr old son. Our hearts go out to his family.

The last run group of the year will be at McLennan park. There will be a social to follow at Wild Wings at Fischer Hallman and Ottawa. See you there :)

Today’s WOD

EMOM x 5 – rope climb work, choose from option A,B or C

  1. Legless OR L-hold x 1-3
  2. Using legs x 1-3
  3. Knotted rope x 1-3 OR from the floor to standing x 3-5

+

Find the max in the following complex in 10 min

5 strict press + 5 push press (do both back to back)

+

16 min EMOM

Odd: Row 10-20 cals

Even: 10-15 burpees

Trainer’s Tips:  Some strength work followed up by some conditioning, work with someone different today

October 22nd

Tim S nmom

Today’s WOD

EMOM x 5 – pistol work: choose 1 option

  1. 6-8/leg pistols with no assistance or using small counter weight
  2. 5-7/leg Negatives onto or off of a box
  3. 5-7/leg using assistance with rings OR split squats

+

10 min – find a 3RM OHS or FS

+

“Beep” Test

Trainer’s Tips: Add some reps to your pistols this week. This may not be fun WOD, but YOU should be here!

October 21st, 2014

2014 Oktoberfest run

Our CFK Crew before the start of the 2014 Oktoberfest 5k and 10k Run. We took 1st place in the Corporate team division! Way to go guys!

Today’s WOD

EMOM x 5 – rope climb work, choose from option A,B or C

  1. Legless OR L-hold x 1-3
  2. Using legs x 1-3
  3. Knotted rope x 1-3 OR from the floor to standing x 3-5

+

EMOM x 10

3-7 Burpee pull ups

+

With a 10 min timer complete a 1k run OR 1k Row

*in remaining time AMRAP – Power cleans @ 185/125 (score is # of reps)

Trainer’s Tips: Add to your rope climbs if you can…it’s only 5 min! Two 10 min tests here, see what you can do

October 20th, 2014

2014 NMOM podium

Another great Nightmare on Mill St team competition at CrossFit Kitchener! Congratulations to the winners and all of the athletes who competed this weekend. Thanks to all who came out, whether to compete, volunteer or spectate!

Today’s WOD

Fight Gone “Badder”

5 Rds of:

1 min Wall balls – go heavier or higher if you can

1 min SDHP @ 115/75

1 min Box jumps 30/24”

1 min Push Press @ 115/75

1 min Row – cals

1 min Rest

Trainer’s Tips: Much like a regular fight gone bad, but worse! 2 bonus rounds (Title fight) and we’re jacking up the weights and height on the box!

October 18th, 2014

 Nightmare on Mill StCome out and watch all the action on Saturday at our NMOM competition. The fun starts at 9am!!

EVENT # 1

2 min at each station with 1 min b/t stations

315/225 max rep squats – 205/145
Ub set of muscle ups – rope climbs
100 m row sprint
AMRAP HSPU’s – wall walks
225/155 HPC – 115/80
T2b – Box jumps @ 30/24

 EVENT # 2


100 thrusters 135/95-95/65
100 c2b pull ups – pull ups

 EVENT # 3


2k row 500 each
50 burpee box jumps 24/20 – 20/16
50 KB snatch 70/55-55/35
200 DU’s or 4 ub sets of 30 – 200 singles
12 rope climbs – 21 c&j @ 155/105 (can be done with 2 people)
50 t2b – 100 sit ups
1 k sled pull 3×45/2×45 – 2×45/1×45

October 17th, 2014

035

EMOM x 5 – pistol work: choose 1 option

  1. 5-7/leg pistols with no assistance or using small counter weight
  2. 4-6/leg Negatives onto or off of a box
  3. 4-6/leg using assistance with rings OR split squats

+

10 min EMOM

Odd: Row 10-15 cals

Even: Burpees x 5-10

+

5 Hang Power Clean @ 185/115

10 T2B OR 3 Muscle ups

400m run

Rest 2 min x 3 sets

Trainer’s Tips: We should all be seeing some good progress with our one-legged squats by now. Find a steady pace for first part and go hard on the second. The 2 minute rest should be enough recovery to maintain a strong effort!