August 22nd, 2009
2 Time "Worlds Strongest Man" - Mariusz Pudzianowski
Team Workout
In teams of 2 complete AMRAP in 20 min of:
20 Deadlifts @ 135/95
20 Push Press @ 95/65
100m Sprint
OR
Come in and do a WOD that you missed out on and wanted to try
Post total number of rds to comments OR whatever WOD you chose to tackle
July 2nd, 2009
Happy Birthday Rick!
Today’s WOD
5 Rds for time:
7 Burpees
14 Kettlebell Swings
21 Sit ups
28 Squats
Post times to comments
Other then some really ugly KB swings, it’s a pretty decent video – check it out by clicking the above link!
June 1st, 2009
Today’s WOD
5 Rounds for time of:
400m run
15 Deadlifts @ Bodyweight
15 Box Jumps @ 20″
Post times to comments
May 31st, 2009
CrossFit Kitchener's Laura Howell running in the Ottawa half marathon last weekend - Nice shirt Laura:)
Today’s WOD
Complete as many rounds as possible in 20 minutes of:
7 Double Unders
7 Pull Ups
7 Push Ups
Post number of rounds completed to comments
May 23rd, 2009
Today’s WOD
Max Rounds in 20 minutes of:
20 Pull ups
20 Sumo Deadlift High Pulls @ 75lbs
400m run
Post number of rounds to comments
May 22nd, 2009
Today’s WOD
3 Rds for max reps of:
1 min max reps cleans @ 135lbs
1 min rest
1 min max reps back squat @ 135lbs
1 min rest
Post total reps to comments
May 21st, 2009
Today’s WOD
5 Rounds for time of:
135lb Bench Press 21 reps
Run 400m
Post times to comments
May 15th, 2009
Alex Possamai of CrossFit Bolton at the Eastern Qualifiers deadlifting 505lbs - 3rd place
Today’s WOD
Deadlifts 5-5-5-5-5
Post loads to comments
May 14th, 2009
Today’s WOD
Complete the following for time:
3 Rounds of:
Row 500m
30 Burpees
10 Push press @ 135/95
**Rest 2 Minutes between rounds
Post times for each round to comments
May 8th, 2009
Rest Day
For those who were following the Canada East qualifying games in Fredericton below is a link to see the results. Overall I placed 20th, and was 2nd in the deadlift. I was pleased with my placing and with the level of competition. Despite some controversy over the events, I felt they were fair non the less. The 4 events consisting of a max lift, a 10 min workout, a 3-4 min workout, and a 20+ min workout/run. Each of which cover a different area that CrossFit trains people for. It takes quite an athelete to be good at each of those style of workouts. That type of athelete is a “CrossFitter!”
http://games2009.crossfit.com/regionals/canada-east-final-results.html
May 7th, 2009
Today’s WOD
For time complete the following:
Row 1000m
21 Thrusters @ 65
15 Pull ups
Row 750m
18 Thrusters @ 65
12 Pull ups
Row 500m
15 Thrusters @ 65
9 Pull ups
**Rest 2 minutes between each round (1 set of rowing, thrusters, and pull ups) and record times for each round.
Post times to comments
May 6th, 2009
Today’s WOD
For Time complete the following:
30 Push ups – 60 Squats
25 Push ups – 50 Squats
20 Push ups – 40 Squats
15 Push ups – 30 Squats
10 Push ups – 20 Squats
5 Push ups – 10 Squats
Post time to comments
May 5th, 2009
Eastern Canada's CrossFit Games Qualifiers - Fredericton, NB
Today’s WOD
Max Rounds in 10 min of:
5 Clean and Jerks @ 135/95
5 Pull ups
Scale weight as needed
Post times to comments
Done...
April 29th, 2009
Today’s WOD
5 Rounds for time of:
5 Deadlifts @ 275lbs
25 Air squats
5 Handstand Push ups (HSPU’s)
Post times to comments
April 28th, 2009
Today’s WOD
5 Rounds for Time of:
Max Reps of Cleans @ 115lbs
Max Reps of Pull ups
Rest 3 min
*Do as many cleans as you’re able to, then once you’ve reached failure do as many pull ups as possible. Rest precisely 3 minutes and repeat for a total of 5 rds.
Post total reps to comments
April 27th, 2009
Today’s WOD
3 Rounds for time of:
Back Squat @ Bodyweight
Run 800m
Post Times to comments
April 22nd, 2009
Today’s WOD
3 Rds for time of:
Row 500m
15 Handstand Push Ups
30 Air squats
Post Times to comments
April 20th, 2009
Today’s WOD
3 Rounds for time of:
Run 800m
21 Knees to elbows (K2E)
21 Deadlifts @ Bodyweight (BW)
