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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

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EMOM x 10

3-7 Burpee pull ups

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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

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10 min EMOM

Odd: Row 10-15 cals

Even: Burpees x 5-10

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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!

October 16th, 2014

 008Run group will meet at McLennan Park at 6 pm

Today’s WOD

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

  1. Legless OR L-hold x 1-2
  2. Using legs x 1-2
  3. Knotted rope x 1-2 OR from the floor to standing x 3-4

+

Deadlifts x 3 @ 60-70%, go every 30 sec for 5 min

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10 min AMRAP with a partner – switch as needed

10 Wall balls

10 SDHP @ 75/55

10 Push Press @ 75/55

10 cal row

Trainer’s Tips: switch wherever you want on the last part, go hard, recover, go again

October 15th, 2014

110

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

+

200m runs with a partner “I go, you go” x 4 each

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3 Rds for time:

10 Pull ups

15 KBS @ 1.5/1.0

20 Box Jumps @ 24/20

25 Sit ups

Trainer’s Tips:  adding some reps to the pistol work. run hard, recover fast!. Keep moving on final piece

October 14th, 2014

 image1

Congratulations Sammi on your first 5 km run!

Todays WOD

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

  1. Legless OR L-hold x 1-2
  2. Using legs x 1-2
  3. Knotted rope x 1-2 OR from the floor to standing x 3-4

+

Bench press x 5 @ 75% – go every 90 sec x 4

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5 Rds for total time:

10 Front Squats @ 155/105 (50%)

10 HSPU’s OR 5 Wall walks

Rest 1 min b/t rds

Trainers Tips: some skill work, some strength work and a short, but hard test with 1 min rests