February 5th, 2010
Today’s WOD
3 rounds for time:
800m run
21 Power Cleans 135/95
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We’ve had lots of visitors checking out our site…. over 10,000 in the last day ! Amazing! Feel free to leave a comment or if you’re ever in the K.W. area, drop in for a workout. We love new faces!
Cheers,
Joanne
11 of our CrossFit Kitchener members will be participating in the annual “Spin 12″ tomorrow. We’ll be cycling indoors for 1 hr(that’s a long time staying stationary for a CrossFitter) raising money for the St. Mary’s Cardiac Centre. Some of the proceeds will be going towards helping athlete’s in the area.
For those of you going to the sectionals in March, we’ll be doing a double team wod at 9am sharp on Sunday!
February 4th, 2010
Strength component: 10 min. to find 1 rep max. for overhead squat
Today’s WOD
5 Rounds for time:
7 Deadlifts 315/225
21 Double-Unders
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WARNING!!We are running in tomorrow’s WOD. Be prepared.
February 3rd, 2010
Skill Practice – 500m row (go for a P.R.)
Today’s WOD
5 Rds for time
15 Front Squats @ Bodyweight
15 Pull Ups
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February 2nd, 2010
Congratulations Mandy on winning the Nationals! One step closer to London 2012!
Strength Component: Hang Power Cleans 3×5
Today’s WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
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