December 20th, 2014


Today’s WOD


3min amrap

3 power cleans 135/95
6 push ups
9 air squats

Rest 1 min and repeat 5 times

December 19th, 2014


A beautiful Demonstration of how NOT to squat from another one of our fantastic coaches, Mark…aka The British Dude!

Today’s WOD

5 rds for time:

3 Power Cleans @ 205/135

15 T2B or 15 V-ups

Rest 1 min b/t rds


5 Rds for time:

1 rope climb

15 Box Jumps

Trainer’s Tips:  These are 2 separate workouts, take time b/t each piece to recover

December 18th, 2014


Squat Master and one of our expert Coaches, Bill MacGregor!

Today’s WOD

5 min EMOM – Snatch balance x 3 reps


Go every 3 min for 30 minutes (10 sets)

5 Back squats @ 225/155 (70% ish) go up or down as needed

10 Pull ups

10 Push ups

10 KBS @ 1.5/1.0

Trainer’s Tips: If you get the work done in 1 min you’ve got 2 minutes to rest…the weight should be challenging enough so you need to rest, adjust the reps on pull ups and push ups as needed.

December 17th, 2014


Spirit of Christmas

Thanks to everyone who contributed  to our Adopted Family this Christmas. Because of your generous donations, we were able to buy this Family all the items on their wish list. We even had some money left over which went towards gift cards for Zehrs. Thanks for helping to give this Family a Merry Christmas:)

Today’s WOD

Pistols – 5 min work


“Flight simulator”

5 UB DU’s

10 UB Du’s


* Go up by 5 until you reach 50, than go back down by 5 again. You must stop between sets, so for 10 for example you can’t do 15 and count that as your 5 + 10 sets. For scaled try doing 3 x the required reps and still going UB.


Prowler push x 1 length (goal is about 10-15 sec), rest as needed x 10 sets

Trainer’s Tips: Flight simulator is a great test for those proficient with their DU’s. Finish the day off with some explosive work on the prowlers

December 16th, 2014

santa pur-suit

Our CrossFit Kitchener Team came in 2nd at The Santa Pur-Suit Road Race on Saturday morning! The team consisted of ‎Tim Zinger, Justyna Knopinska, Jen Schuster, Mandy MacLeod, Sandy McClintock, Kate Sassi, Ryan Good and Eric Black. Way to go guys!

Today’s WOD

5 min max rope climbs with a partner


Against a 6 min timer:

1k row with a partner (500 each)

Max rep Deadlifts @ 315/205

Rest 4 min

Against a 6 min timer:

1K row with a partner (500 each)

Max rep power cleans @ 185/115

Rest 4 min

Against a 6 min timer:

1K row with a partner (500 each)

Max rep burpees over box 24/20

Trainer’s Tips: Take your number of reps per challenge and add them together for 1 total score!

December 15th, 2014


Today`s WOD

Back squats 5 sets of 5 reps – rest 2 min b/t sets 75% of 1RM


For time:

10 Rds

3 HSPU’s or 1 Wall walk

10 Sit ups


10 Rds

3 Power snatch @ 135/95

10 Wall balls

Trainer`s tips: do all 10 rds of HSPU’s and sit ups before moving on to the 10 rds of snatches and all wall balls

December 13th, 2014


Good Luck Pauly!

Today’s WOD


MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

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. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

• An indoor rower with a monitor that measures calories
• Pull-up bar
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at the specified height
• Barbell
• Plates to load to the appropriate weight for your division
• A set of gymnastic rings hung so you can successfully perform a muscle-up

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg ball and 61-kg clean for the Men, 6-kg ball and 43-kg clean for the Women, 9-kg ball and 52-kg clean for the Masters Men, 4-kg ball and 29-kg clean for the Masters Women.

Video Submission Standards
Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, the barbell and the plates so the loads and height 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 movements from the side so it is clear that: 60 calories are rowed, the feet can be seen behind the plane of the bar at the bottom, and in contact with the bar at the top of the toes-to-bars, proper depth and height is being reached on the wall-ball shots, elbows are in front of the bar while standing tall with the barbell on the clean, and that lockout is shown at the bottom and top of the muscle-up.

Depending on the layout of your gym, the other person in the frame may need to move the camera during the workout so it is clear all standards are being met for each movement. This includes being able to clearly see the monitor of the rower set to zero at the start and at least 60 calories prior to moving to the toes-to-bars.