Today’s WOD

“Santora”

Today’s WOD

Our bootcamper’s have made it to the half way point and judging by the picture, they look like they’re enjoying themselves.  Enjoy the rest of the journey. See you when you graduate.

Strength: 1 rep max bent over row

Today’s WOD

10,20,30,20,10

Ball Slams 25/15 (with a real slam ball!!)

5,10,15,10,5

Ring Dips

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Coaches tips: The first couple of rounds should go by seemingly unnoticed, the middle round however will make or break you. Break up the reps if need be and  you should be able to get through this in well under 10min.

“The Sport of Fitness has arrived!” Check it out! Commercial to be aired today (Sunday) during NFL Playoffs.

Lifting Class at 9:30 am. We’d like to see a bigger turnout at this class!!! Come out and work on your lifts and see the difference in your WODs, just ask the regulars.

“ROAD TO THE OPENS” training starts at 10:30am. Come in with a game plan on what you want to work on. Don’t jump into it. Warm up properly.

Amanda Galle failed her medical. MandyBujold has won the 2012 championships and begins her preparation for the World Championships in China in May. This is the second stepping stone for Mandy’s qualification to the 2012 Olympics. One more to go in May!!!!

WOD

30 Walking lunges
20 Burpees
50 Box jumps, 24/20
30 Double-unders
20 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2/1.5
30 Sit-ups
30 Wall ball shots, 20/14 10/9
3 Rope climb ascents

Only one more spot left for our boot camp starting on Tuesday. E-mail joanne@crossfitkitchener.com to register

Strongman CrossFit with Rob Orlando. Check it out.

AND THE CHAMPION IS…..

 Hi Everyone…. here is the latest update Amanda Galle failed her medical this morning. Mandy Bujold has won the 2012 championships and begins her preparation for the World Championships in China in May. This is the second stStrengthepping stone for Mandy’s qualification to the 2012 Olympics. One more to go in May!!!!

Rick

  1×3 push press, push jerk/split jerk @ 95% of 1 rep max

Today’s WOD

4 Rounds:

15 hang power cleans 135/95

100 Double Unders

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Coaches tip: Forearm burn anyone?? Try and take big sets.  You’ll get a better time on this WOD. Limit the number of times you have to set down and pick up the bar. Focus on your double unders. Don’t rush them and mess them up. Stay calm!!

NEXT BOOT CAMP STARTS IN 5 DAYS!!! ONLY A COUPLE SPOTS LEFT!! EMAIL joanne@crossfitkitchener.com TO REGISTER

Today’s WOD

500m Row

50 Box jumps 24/20

50 Pushups

50  Situps

50 Jumping pullups

50 Back extensions

25 Ring Dips

20 Turkish getups 1.5/1.0 alternating arms

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Coaches Tip:  Row between a 1-2k pace and you should be able to immediately attack the box jumps. Row too hard and you’ll pay for it. As far as the get ups, choose a bell that will enable you to move steadily through the movement.

Strength: 3 sets glute/hams max reps

Today’s WOD

4 Rounds:

Deadlifts 275/185

50 Walking Lunges

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Coaches Tip eadlifts should feel heavy but manageable  for all 5 reps. Lunges are lunges. Try and maintain a steady pace and your butt will be perky and sore the next day!! This wod focuses on strength/endurance.

Next Bootcamp starts on Tues, Jan 17th @ 8pm. Only a few spots left!! Take advantage of our promotion of 5 free class after the completion of a bootcamp ($70 value) + a $20 coupon towards merchandise or a membership. Contact joanne@crossfitkitchener.com to sign up!!