February 22nd, 2011
Skill/Strength component – 5 x 5 back squats
Today’s WOD
“Elizabeth”
For time complete:
21-15-9
Squat Cleans 135/95
Ring Dips
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February 21st, 2011
CFK members at the “Re-Fridgeerator” run yesterday. Way to tough it out guys!
Just a reminder of today’s schedule – 5:45am, 9:30am, 11:0oam, 5pm, 6pm + 7pm bootcamp
Skill/Strength component – 10 minutes to practice what you suck at
Today’s WOD
| 3000m row |
| 5min rest |
| 3rounds |
| 10 overhead squats 95/65 |
| 10 burpees
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February 20th, 2011
Today’s Skill – Snatches
Come out today and work on some Olympic lifting with Paul @ 9:30. Or come out to open gym from 10:30-1pm to work on some skills or catch up on a workout that you missed this past week.
February 19th, 2011
Today’s WOD
Complete the following for time:
50, 35, 20, 5
Double Unders
Air Squats
Sit Ups
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February 18th, 2011
Jo and Lance in sunny Panama taking some time to do a beach WOD
Skill/Strength component – 10 minutes of tire flip practice
Today’s WOD
5 Rds for time
Row 250m
20 Box Jumps 20/16
10 SDHP @ 96/65
5 Squat Cleans @95/65
REST EXACTLY 2 min b/t rounds
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**Monday is Family Day – We will have a few class changes, hope to see everyone out. 5:45am, 9:30am, 11:00am, 5pm, and 6pm – Bootcamp will be at 7pm
February 17th, 2011
Strength/Skill Component – 3 x 50′ Bear Crawl
Today’s WOD
10 Rds for time:
15 Wall Balls 20/14 10’
10 Deadlifts @ BW (Bodyweight)
15 Ring Push ups
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*Scale this one as needed. If you can’t do ring push ups, do regular push ups, if you can’t do bodyweight deadlifts, do a challenging weight for 10 reps…but don’t avoid it!
February 16th, 2011
Strength/Skill component – 5 min max rep double unders.
Today’s WOD
4 Rds for time:
9 Front Squats @ 60% of 1RM
9 Toes to bar
9 Hang Power Cleans @ FS weight
9 Burpee Pull ups
1 Rope Climb
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Great to see so many people out last night. Amazing energy and atmosphere. Thanks for all the co-operation in getting things going properly too. You guys ROCK!
February 15th, 2011
Gotta love snow - Laura snowboarding at Big White!
Skill/Strength component – work on what you suck at + 4 min squat hold and 4-6 min shoulder mobility/rehab
Today’s WOD
5 Rds for time:
20 KBS @ 1.5/1pd
15 Air squats
10 Burpees
rest 1 min after each round
After last round + 1 min rest, row 500m for time
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Each round should be at 100%, go hard, fast and recover during the rest – You should NEED the rest if you go hard enough.
February 14th, 2011
Skill/Strength component – 10 min of Overhead Squat work
Today’s WOD
3 Rounds for time:
5 Hang Power Snatch @ 115/75
10 Chest to Bar Pull Ups
30 * Second Plank Hold – on hands
30 Double Unders
* If you must rest during the plank hold, your time stops and starts once you get back into the plank position until you’ve accumulated 30 seconds.
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Remember that the 30 day ”work on something you suck at challenge” starts today – pick something you need to work on and practice it whenever you come into the gym. Paul’s working on being “SUPER fantastic!” Well that mustache sure looks super. Happy Valentines day everyone.
November 28th, 2010
Open Gym today from 10-12, come in to make up something you missed this week, try something you’ve wanted to for awhile, or work on some skills.
November 5th, 2010
Today’s WOD
Take 20 minutes to find your 1RM back squat (Start light and build up slowly)
Then…
2K row for time
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July 25th, 2010
Rest Day!
Open Gym time is available today from 10-12 for those that missed a day this week or want to come in and work on some skills/strength.
New Bootcamp for beginners starts TOMORROW – sign up if you haven’t already. Intermediate group starts this Thursday.
July 24th, 2010
Kenny and his 'Paleo' hat
Kenny, hear you may be coming home for a visit soon – look forward to seeing you!!
**Today’s WOD will be at CFK today due to uncertain weather**
Today’s WOD
For time
100 double unders
90 sit-ups
80 squats
70 push-ups
60 kb swings 16kg/12kg
50 pull-ups
40 wall-balls 20/16 10ft
30 ring dips
20 knees to elbows
10 dead lifts 225/155
1 mile run
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New Bootcamps starting next week, both beginner level and Intermediate. Email lars@crossfitkitchener.com for info or check out our Bootcamp link.
July 23rd, 2010
Skill/Strength component – 3×20 Kettlebell swings. Build up in weight with each set, and make all 20 reps Unbroken!
Today’s WOD
10-9-8…3-2-1
Bodyweight Deadlifts
Burpees
Ground to overhead 135/95 – Anyway you like (Clean and Jerk, Snatch…)
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July 22nd, 2010
Art loves "Nasty Girls"
Skill/Strength component: 3×15 GH raises, rest 90 sec b/t sets
Today’s WOD
5 Rounds for time
400m farmers walk 27lbs per hand (women) 35lbs per hand (men)
8/leg Alternate Barbell Lunges 115/75
20 Wall Ball sit ups (4′ target)
Rest 3 min b/t rounds
*Lunges are NOT walking lunges. Weight should be on your back. Step forward until back knee touches the ground and then step back into starting position. Rest precisely 3 minutes between each round, make note of the time you finish!
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Bootcamp starting NEXT Monday (26th) only a few spots left! Email lars@crossfitkitchener.com to reserve your spot.
July 21st, 2010
Pictured above (Click to enlarge) is CF Kitchener’s winning team from the “Dirty Dash” run this past weekend. Notice the before and after pictures! Here are a few of the highlights:
- 1st Place Corporate Division (plaques are up in the office at the gym)
- Medals: Glenda 1st place Master’s Women division, Dan 2nd place Master’s Men division (1st race ever!), James Koeing 3rd place 20-24 age division (1st race ever!)
- challenging 4k trail through Bechtel Park which including having to jump over a log, cross a creek (Laurel Creek) TWICE (the water was nearly up to the knees and you had to pull yourself out of the creek by a tree branch!) ending in a 100m mud pit before the finish line
Way to represent guys!
Skill/Strength Component – Row 1000m for time, then divide your Average Watts by your bodyweight. Example Avg Watts 340/170lbs = 2.0
Today’s WOD
15 Min AMRAP
2 Power Cleans @ 155/115
4 Standing long jumps – Minimum 4′/jump
6 Ring Push ups
8 Box jump 24/20
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New Bootcamp starting next Monday email lars@crossfitkitchener.com for details. Spaces are limited, sign up today!
July 20th, 2010
Skill/Strength component – Hang Power Cleans 5-5-5-5-5
Increase load with each set to a challenging 5 reps
Today’s WOD
3 Rounds for time
30 Clapping Push Ups
3 Rope Climbs
21 Clean and Jerks @ 95/65
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July 19th, 2010
Pictured above is CrossFit Kitchener’s own Nate Malton doing pull ups at the 2010 CrossFit Games. This is after he completed 63 consecutive KB swings at 1.5pd! Great job this weekend Nate, 39th in the world, but #1 in our eyes.
Skill/Strength component – Every minute on the minute for 7 minutes do 10 squat jumps – add weight if desired. Squat deep and jump high!
Today’s WOD
“Helen on steroids”
Run 1,200 meters
63 kettlebell swings (1.5/1 pood)
36 pull-ups
Run 800 meters
42 kettlebell swings (1.5/1 pood)
24 pull-ups
Run 400 meters
21 kettlebell swings (1.5/1 pood)
12 pull-ups
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Just a reminder that our next CrossFit Bootcamp starts July 26th, spaces are limited email lars@crossfitkitchener to reserve your spot. This includes 3 1 hour classes/week (Mon, Wed, Fri) at 7pm for 4 weeks. This is a great intro to CrossFit for those curious in giving it a try.
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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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
September 7th, 2009
Today’s WOD
4 Rounds for time:
Run 400m
50 Air Squats
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We are closed today, but this is something you can do from home. Just find a 400m route and get going! Hope to see everyone back in tomorrow fresh and ready to go after the long weekend.
September 6th, 2009
Rest Day
**It’s day 6 of the burpee challenge. If anyone missed a day, or if anyone would still like to join, make sure to catch up now. You won’t want to catch up in a month from now.
September 5th, 2009
Does that hurt Art?
Today’s WOD
In teams of two complete the following for time:
21 Burpees
21 Wall Balls @ 20/14
400m Run
15 Burpees
15 Wall Balls
400m Run
9 Burpees
9 Wall Balls
400m Run
**Partner 1 does 1 rep, partner 2 does 1 rep…until you’ve each done 21-15-9. Be ready to go right away and go hard. This should be a fast workout.
* Just a reminder to keep up with the burpees over the long weekend and that we will be closed on the holiday Monday. Have a fun and safe weekend!
August 23rd, 2009
Almost Paul!
Rest Day
Paul A. “Just” missing a 48″ box jump. He got it on his second attempt.
