March 8th, 2010
Marcel completing a 215lb Overhead Squat! Ten minutes later he hit 225, but unfortunately I had put away the camera.
Strength component-10 ghd sit-ups, 10 Back extenisons x3
Today’s WOD
5k Row
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March 7th 2010
Today’s WOD
5k Run
Open Gym will be canceled today for the 5k time trial and the paleo potluck!March 6th, 2010
Today`s WOD
Team Challenge
March 5th, 2010
Strength Component: Kb c&j -start light, end heavy if you can
Today’s WOD
4 rounds:
400m run
25 Pullups
25 Pushups
25 Situps
25 Squats
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March 4th, 2010
Skill component- Tabata row for calories
| Today’s Wod | |
| 3 rounds | |
| 1min Burpees | |
| 1min Deadlifts 135/95 | |
| 1min K2E | |
| 1min C&J 135/95 | |
| 1min Pull-ups | |
| Rest 1 min | |
We won’t be open for open gym on Sunday as we are having a 5k time trial at 10am followed by a Paleo potluck. It’s supposed to be 11 degrees and sunny on Sunday so come out and kick start your day with some fresh air and a run! E-mail joanne@crossfitkitchener to confirm.
March 3rd, 2010
Skill Component-
L-hold, handstand hold, bar hang, ring hold x2
Today’s WOD
2k row
10 min rest
15 min to find O.H. Squat 1 rep max
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March 2nd 2010
Skill component- 3 min squat clinic (1 squat every 5 sec, holding at the bottom)
Today’s WOD
“Elizabeth”
21-15-9
Cleans 135/95
Ring Dips
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Some of you may be wondering why we haven’t announced a winner for the t-shirt slogan contest. I apologize for the delay. We had a 3 way tie and although there were some great slogans, we didn’t feel that they were original enough to use for our shirts. Many have been used before on other CrossFit shirts. We are going to give the contest another shot. You’ll have a month to come up with something.
