march 1st 2009
Today’s WOD
‘Filthy Fifties’
50 pull-ups
50 box jumps
50 push-ups
50 walking lunges
50 1-pood kettlebell swings
50 squats
Post time to comments
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
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.
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.
Post loads to comments
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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February 25th 2009
....And don't forget some fruit
TODAY’S WOD
21-15-9
Pull ups
Ring Dips
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February 24th 2009
Eat your veggies
TODAY’S WOD
5 Rounds for time:
15 Thrusters @ 65lbs
30 GHD Sit ups
15 Burpees
Post times to comments
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.
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.
Post time to comments
February 21st 2009
TODAY’S WOD
“Isabel”
30 snatches @ 135lbs
Scale weight as needed, and post time to comments
February 20th 2009
TODAY’S WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 are sit-ups and finally, the fourth 8 are squats. No rest between exercises.
Post reps from all 32 intervals
February 18th 2009
TODAY’S WOD
5 Rds for time
Row 500m
Rest 3 Minutes
Post times for each round to comments
February 17th 2009
TODAY’S WOD
“DIANE”
21-15-9
Deadlifts @ 225lbs
HSPU’S (Hand Stand Push Ups)
Post time to comments
February 16th 2009
TODAYS WOD
30 Burpees
5 Thrusters (65LBS/45LBS)
25 Burpees
10 Thrusters
20 Burpees
15 Thrusters
15 Burpees
20 Thrusters
10 Burpees
25 Thrusters
5 Burpees
30 Thrusters
Post time to comments
February 15, 2009
TODAY’S WOD
Push up progression
Post to comments at what level you failed. Example 13 rds + 9
Cool down while practicing your double unders
Febuary 14 2009
TODAY’S WOD
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
February 11th, 2009
Today’s WOD:
5 rds for time
1k row
10 bw bench press
10 bw back squats
10 bw deadlifts
10 Pull ups
bw = Bodyweight
2009-02-10
5 pull-ups
10 push-ups
15 squats
Complete as many rounds as you can in 20 min. Post # of rounds
