Today’s WOD
‘Filthy Fifties’
50 pull-ups
50 box jumps
50 push-ups
50 walking lunges
50 1-pood kettlebell swings
50 squats
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Archive for February, 2009
28
Feb
09
march 1st 2009
28
Feb
09
February 28th 2009
Is there anybody out there?
Over the last few weeks we have been setting up our website, playing around with it and critiquing it. We believe we are ready to launch. We have kept it a secret, but realize that some of you have found it through Goggle. We are glad for that, because that shows there is an interest and a demand out there for CrossFit. Our plan is to officially become CrossFit Kitchener in the next week or two and then to spread the word of our website throughout the tri-city area.
If you could leave a comment on this post simply letting us know who you are, your experience and your expectations of CrossFit, it would be greatly appreciated.
Sincerely ,
Lance, Joanne and Lars
27
Feb
09
February 28th 2009
Rest Day
From now on you will notice that our programming will follow a 3 days on 1 day off schedule. Take your days off when you have to and make up the missed WOD’s on our scheduled days off.
27
Feb
09
February 27th 2009
TODAY’S WOD
Overhead Squat 1-1-1-1
Front Squat 3-3-3-3
Back Squat 5-5-5-5
*Increase weight each set so that you are pushed to the limit on your final rep.
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26
Feb
09
February 26th 2009
TODAY’S WOD
Kettlebell swings @ 1 pood 10, 9,8,…3,2,1
5 Deadlifts @ 225lbs
Hang Power Cleans @ 115lbs 1,2,3,…8,9,10
*First set do 10 KB swings, 5 Deads, and 1 HPC. Second set do 9 KB swings 5 Deads, and 2 HPC’S….last set do 1 KB swing 5 Deads, and 10 HPC’s.
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25
Feb
09
February 25th 2009
....And don't forget some fruit
TODAY’S WOD
21-15-9
Pull ups
Ring Dips
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23
Feb
09
February 24th 2009
Eat your veggies
TODAY’S WOD
5 Rounds for time:
15 Thrusters @ 65lbs
30 GHD Sit ups
15 Burpees
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22
Feb
09
February 23rd 2009
Rest Day
Squat Therapy optional. On a running clock do 1 bottom to bottom squat every 5 seconds for 5 minutes. Concentrate on proper form.
21
Feb
09
February 22nd 2009
Todays WOD
“Murph”
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run
Break up the pull-ups, push-ups and squats into sets if needed, i.e. 10 pull-ups, 20 push-ups 30 squats x10. Start and finish with a 1 mile run. Wear a twenty pound vest or body armour if you can.
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20
Feb
09
February 21st 2009
TODAY’S WOD
“Isabel”
30 snatches @ 135lbs
Scale weight as needed, and post time to comments
