December 1st, 2009
Today’s WOD
“Fran”
21,15,9
Thrusters
Pull-Ups
Post times to commentsNovember 30th, 2009
Brandon Summers, Elite Powerlifter (centre) visited CF Kitchener to give the trainers some lifting tips.
Today’s WOD
4x 400m repeats
200m recovery (light jog,walk)
everyone must run clockwise
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November 28th, 2009
Today’s WOD
“Team Challenge”
November 27th, 2009
Today’s WOD
3 Rounds for time
1000m Row
3 Rope Climbs
20 Pull-Ups
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November 26th, 2009
Today’s WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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November 25th, 2009
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
Today’s WOD
“Daniel”
50 Pull-Ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters 95/65
400m Run
50 Pull-Ups
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This WOD will wrap up our month of Wednesday Hero Workouts. We did Daniel on Sept. 28th, the day of the bomb threat so some people didn’t get a chance to do it , so here’s your chance!
November 24th, 2009
Today’s WOD
4 rounds for time:
60 ft Overhead Walking Lunges 45/35
30 Wall-Ball Sit-Ups 20/14
November 23rd, 2009
Today’s WOD
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings
12 Pull-ups
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November 21st, 2009
Today’s WOD
“Team Challenge”
November 20th, 2009
Today’s WOD
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 SquatsPost times to comments
November 19th, 2009
Today’s WOD
100 Back Squats at body weight
Each time you rack the bar, you must complete 10 ring dips
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November 18th, 2009
Today’s WOD
“D.T.”
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Five rounds of:
- 155 pound Deadlift, 12 reps
- 155 pound Hang power clean, 9 reps
- 155 pound Push jerk, 6 reps
November 17th, 2009
Today’s WOD
5 rds for time
10 L Pull-Ups
15 Burpees
20 Sit-ups
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November 16th, 2009
Today’s WOD
“Fight Gone Bad!“
We now have 3 extra rowers so we thought it would be a great idea to break them in with “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
CrossFit Mississauga has implemented a new system for recording WOD
results on the whiteboard. We think this is a fantastic idea so we’ve decided to follow suit.
perfect reps, no questions.
Blue – Just like black, full and perfect range of motion, but at a
lighter than prescribed weight.
Red – Limited range of motion. Keep in mind you can be put up in red
even if you are at the prescribed weight.
Your colour is up to the trainer. This is going to make everyone more
conscious of their rep quality, which can always be improved.
November 14th, 2009
Today’s WOD
“Team Workout”
In teams of 2, complete as many repetitions as possible in 2 minutes of each exercise for a total of 3 rounds. Each partner completes approx. 15 minutes of work.
Ball slams
Burpees
Wall-balls
Push-press
Kettle-bell swings
November 13th, 2009
Today’s WOD
8 rounds for time:
100m sprint
8 Power Cleans at body weight
12 Knees to Elbows
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The 10am lifting class will be cancelled this Saturday. Don’t forget to sign up at the front desk for this class next week. We need a minimum of 4 ppl to teach it. This is an excellent class and we don’t want to have to cancel it, so please try and make an effort to come out.
November 12th, 2009
Today’s WOD
For time:
Broad Jump 50 yds. counting the number of jumps
Alternating Lunges that many reps
Body Weight Deadifts that many reps
Box Jumps 20/16 that may reps
Squats that many reps
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November 11th, 2009
Today’s WOD
“Murph”
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
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Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Post times to comments |
This workout is in honour of Murph and every other brave soldier out there who have lost their lives or are on the front line right now fighting for our freedom. Think about these men and women today during those moments of discomfort in the workout. Embrace the pain and realize that it’s nothing compared to the pain and suffering that they have endured.
November 10th, 2009
Today’s WOD
Overhead Squat 1-1-1
Front Squat 1-1-1
Back Squat 1-1-1
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October 9th, 2009
Today’s WOD
| Run 1600 meters | ||
| 115 pound Thruster, 9 reps | ||
| Run 800 meters | ||
| 115 pound Thruster, 15 reps | ||
| Run 400 meters | ||
| 115 pound Thruster, 21 reps
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November 8th, 2009
Rest Day or Skill practice or complete a benchmark
