December 24th, 2009
Season’s Greetings
If anyone is looking for a last minute stocking stuffer, we now have CF Kitchener toques for sale. They have wick away material so very ideal for running. Don’t forget we have gift certificates available and we’re offering $20 off our regular monthly rates until the end of the year.Today’s WOD
“The Twelve Days of CrossFit”
1. Rope Climb
2. Muscle-up
3. Snatch @ 95/65
4. OHS @ 95/65
5. Back Squat @ 95/65
6. Pull-ups
7. Wall Ball @ 20/16 10′/9′
8. Squat Clean @ 95/65
9. Push-ups
10. KB Swing @ 2/1.5 pood
11. Box Jump @ 24″/20″
12. SDHP @ 95/65
Just like the song you will repeat day 1 before doing day 2, repeat 1 and 2 before doing day 3 etc.
Post times to comments.
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Uh, is that a personal dig against me? LOL!
24/12/2009 at 00:28
WHOA! That’s crazy!
Is anyone going to be there around noon? Are you open?
24/12/2009 at 03:36
I’ll be in at noon if you want to come in Vicky.
24/12/2009 at 03:45
thanks to everyone at crossfit kitchener for all the great workouts and camraderie especially joanne,lance and all the trainers for the great coaching and motivation
24/12/2009 at 07:06
Christmas Eve WOD
AMRAP in 2 hours
stretch left hamstring
stretch right hamstring
stretch left gluteals
stretch right gluteals
Yes, this was a great WOD after 2 consecutive WODs with squats!!
Merry Christmas Joanne, Lance and all the rest of the fine folks at CF-KW who instruct and participate!
God Bless, everyone!
24/12/2009 at 06:59
That workout looks awesome, Im so jealous that i cant do it!!, Happy holidays everyone.. I hope everyone is Working extra hard on this one since christmas and chocolate have a close relationship… they pretty much hold hold hands and make out!
Miss you all!
24/12/2009 at 08:08
Great workout today. Happy Holidays everyone.
24/12/2009 at 13:52
My first 5K row 19:29
24/12/2009 at 14:00