November 1st, 2009
Rest day/Skill day/Catch up on a wod day
Don’t forget we’re open from 10am-2pm so come in and work off some of the halloween junk!!
Best of luck to those who are competing in the Hamilton Marathon and 1/2 Marathon today!
October 31st, 2009
Beware of the Zombies!
Today’s WOD
“Zombie Helen”
3 rounds for time:
Run 400m with 1.5 pood KB
21 Dead Lift (body weight)
12 Dead Hang Pull ups (no kipping)
Post time to comments
October 30th, 2009
Today’s WOD
“Annie“
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post times to comments
Don’t forget about our halloween WOD on Saturday at 9 am. Come dressed up and win a prize. Bring the kids in their costumes. We’ll have face painting and crafts for them to do.
October 28th, 2009
Today’s WOD
10 rounds for time:
3 HSPU’S
6 Ring Dips
12 Sit-Ups
200m Run
Post times to comments
For those of you who are interested in keeping up with your running, Paul and Laura will be leading a run group on Thursday evenings at 6pm. These runs will be challenging so be prepared to work hard!!October 27th, 2009
Today’s WOD
20 min. amrap 95/65
5 Deadlifts
5 Hang Power Clean
5 Front Squats
5 Push-Press
5 Push-Ups
October 26th, 2009
Today’s WOD
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
October 24th, 2009
“Team Challenge”
In teams of 2 complete:
30-25-20-15-10-5
Burpees
Wall ball 20/14 @ 10/9
Tire flips
400m Run (together)
k2e
end each round with 2 rope climbs each (6 modified)
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October 23rd, 2009
Today’s WOD
Front Squats
1-1-1-1-1-1-1
Post loads to comments
October 22nd, 2009
Today’s WOD
5 rounds for time
15 Overhead Squats 95/65
15 Pull-ups
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October 21st, 2009
Today’s WOD
“Badger”
3 rounds for time
30 Squat Cleans 95/65
30 Pull-ups
800m Run
Post times to comments
Just a reminder that we’ll be showing the CrossFit Games Documentary, “Every Second Counts” at 7pm on Thursday. Bring your lawn chairs and enjoy the show! Starting this coming Sunday, we’ll be open from 10am-2pm. Come in and practice some skills or catch up on a wod that you missed during the week.October 20th, 2009
New York Sports Club, 1927, with four sets of rings hanging in the far background. Several kettlebells are in the foreground!
Today’s WOD
150 Wall Ball 20/14
150 Push-ups
150 Sit-ups
Reps may be broken up anyway you want, BUT they must be the same for all 3 exercises.
Post time to comments.
Today is day 50 in the Burpee Challenge. Half way there! (in days, not even close in Burpees, 1275 down, 3775 to go)October 19th, 2009
Today’s WOD
30 Muscle-ups for time
for those who don’t have muscle-ups there will be a modification
Thanks and congratulations to everyone who represented CrossFit Kitchener so well yesterday at the Oktoberfest Run! Everybody ran hard and proved just how effective our program is. Many of them set new PB’s and we also managed to win 1st place in the corporate division for the 5k. All in all it was an excellent day! It is Monday, so another fundamentals class will be starting tonight for any new people who want to come out. It starts at 7pm. This Thursday we will be showing the movie “Every Second Counts”. It is a documentary that follows the Men’s event at the 2008 CrossFit Games. A must see for any avid CrossFitter. An email will follow, but please if you are coming bring a chair. We will start it shortly after 7pm.
October 18th, 2009
Today’s WOD
5k run
or
10k run
For those of you not running today come out and support the 1700 runners at the annual Oktoberfest 5 and 10 km race. We have 30 people alone competing from CrossFit Kitchener!October 17th, 2009
Today’s WOD
“Team Challenge”
50 pull-ups partner hangs from the bar
October 16th, 2009
Today’s WOD
1000m Row
immediately followed by a
1 mile run
Recover and then 1/2 bodyweight for men 1/3 bodyweight for women
Max reps Strict Press, Max reps Push Press, Max reps Push Jerk.
Post time from row and run and post reps from presses.
October 14th, 2009
Today’s WOD
21-18-15-12-9-6-3
Wall Ball 20/14
SDHP 75/55
Box Jumps 24/20
Thrusters 75/55
Double Unders
Post times to comments
October 13th, 2009
Today’s WOD
“Triple Cindy”
20min AMRAP
15 Pull-Ups
30 Push-Ups
45 Squats
Post rounds to comments
October 12th, 2009
Today’s WOD
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
October 11th, 2009
Rest Day
But, don’t forget to do your 41 burpees! Please come join us tomorrow for a WOD as well, Happy Thanksgiving
October 10th, 2009
Today’s WOD
“Team Challenge”
In teams of 2, one person rests while the other person performs each given exercise. The key is to come up with the most efficient rep/rest strategy for each exercise.
Air Squats- 5 minutes
Box Jumps- 4 minutes
Pull-Ups- 3 minutes
Push-ups-2 minutes
Sit-ups-1 minute
Posts reps to comments
October 9th, 2009
Today’s WOD
10-8-6-4-2
Squat Clean 135/95
50-40-30-20-10
Sit-ups
400 m Run after each round
Post time to comments
