19th century strongman Carl Busch

Today’s WOD

“Benchmark Friday”

Choose a benchmark or a few  of the shorter benchmarks from the following list:

400m run, 500m row, max double-unders, L-sit, max pullups,1 rep max deadlift,1 rep max back squat,1 rep max strict press, CF total, cindy, fran, fight gone bad

Post your results on the benchmarch board.

Good luck to our 20 athlete’s competing at the CrossFit sectionals in Toronto this weekend. Out of all the CrossFit gyms in Ontario,  we are sending the most people. Amazing representation! Send your positive vibes our way!

Skill Component- Burgener warmup-pvc then training bar

Today’s WOD

3 rounds for time:

15 Squat snatches 75/45

15 Pull-ups

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THE MOMENT WE’VE BEEN WAITING FOR….THE RELEASE OF THE ONTARIO SECTIONAL WODS

CrossFit Sectionals Ontario

20 Mar 10

0730 Final instructions to athletes

0800 1st WOD-1st Heat

WOD 1

For Time   3000m Row

WOD 2

3 rds for time

10   Overhead Squats     M95#/W65#

10   Burpees

WOD 3

AMRAP in 10 Min

5    Dead Lift     M235#/W150#

10 Pull ups

5   Ring Dips

Skill component: 100 double unders.

Today’s WOD

Run 800m

21 Thrusters 95/65

Run 600m

15 Thrusters

Run 400m

9 Thrusters

Run 200m

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Our next Bootcamp starts March 29th. Spaces are limited. E-mail joanne@crossfitkitchener.com for more details or click on ” Bootcamp” for more details

The free trial class on Saturday mornings is now at 10am instead of 11am.

Today’s WOD

400m run or 500m row

rest 5min

10min to find 1 rep max strict press

rest 5 min

tabata push-ups and box jumps 20/16 alternating

post times, loads, and reps to comments

Skill component- CF sectional warmup

Our next Bootcamp starts on March 29th. Sign up now to reserve your spot! E-mail joanne@crossfitkitchener.com for more details.

Today’s WOD

“Helen”

3 rounds for time

400m run

21 Kettlebell swings 1.5/1.0

12 Pullups

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Rest Day

Today’s WOD

“Team Challenge”

Skill component- Tabata bottom to bottom squats

Today’s WOD

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments

Strength component- power snatches 5×5, front squats 5×5. Wod starts at half past the hour

Skill Component- rope climb, if you can climb the rope, try an L climb or try using arms only.

Today’s WOD