January 18th, 2020


Today’s WOD (7am)

5 Rounds
AMRAP 4
25 Box Step Up [Open Standard]
25 GHD Sit Up / V-Up
25 Cals Bike or Rower
Rest 2

Start on step ups every round.

Ignite Boot camp (8 am &9 am)
With a partner
4 rounds
60 burpees
50 wall balls 20/14
40 box jumps 24/20
30 push ups

 

If you are looking for a motivating, non-intimidating way to get stronger, leaner and in the best shape of your life then join our 6 week IGNITE BOOTCAMP and get the body you deserve.  Join anytime. e-mail joanne@crossfitkitchener.com for more details. Free to members of CFK!

Today’s WOD

Ignite bootcamp at 8 am and 9 am will be the same wod

AMRAP 36

Teams of 3
2 Wall Walk
5 25 Ft Shuttle Sprint
8 Jumping Lunges

One partner performs a round, then the next partner performs a round. Score is total rounds + reps.

January 9th, 2020

Meet Matt

Matt is first new member to CFK in 2020! Welcome to the Fam Matt! We have lots of new faces lately. Please make sure to take a minute to say hi 🙂

Today’s WOD

Death By
1 Min: 3 Deadlift 315/205
1 Min: 3 ring dip, then 6 ring dip, then 9 Ring Dip

Score: Rounds + Reps.
1 Round is:
3 Deadlift + Ring Dips.

 

January 7th, 2020

Member of the Month- Scott

Scott has been a committed member of CFK since March of last year and has one of the most impressive attendance records we’ve seen with 265 classes in 9 months. He even takes public transportation every day to the gym regardless of the weather conditions. His hard work is paying off and the gains he  has made in a short  period of time have been impressive. His name is consistantly on the monthly PR board. Scott also gets behind CFK events such as the CF Open in October and Fran for the Foodbank Fundraiser. Congratulations Scott! We’re proud of you!

Today’s WOD

EMOM 20
1 Minute: 2 Squat Snatch, ascending
1 Minute: 2-ME (1 set total) Strict HSPU

Squat Snatch for load:
#1: 2 reps @ 50%
#2: 2 reps @ 55%
#3: 2 reps @ 60%
#4: 2 reps @ 65%
#5: 2 reps @ 70%
#6: 2 reps @ 75%
#7: 2 reps @ 80%
#8: 2 reps @ 85%
#9: 2 reps @ 90%

Ignite WOD 7 pm Only!

For Tuesday:
40min AMRAP with partner
500 ft farmers carry
50 burpees
50 Russian KBS
50 situps
50 Alt lunges
Work can be broken up however you choose.

January 3rd, 2020


First sweat angel of 2020. Compliments of CT!

Today’s WOD (7 am only)Clean & Jerk 6×3

Every 2 Minutes

Clean & Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

At the 15 Minute Mark:

AMRAP 5, with a partner:
Squat Clean and Jerks 275/175

or 80 to 85% /
Only 275/175 is RX.

Ignite WOD 8 am and 9 am

Partner WOD (you go, I go)
AMRAP 15 min
5 burpee box jumps
10 American  KBS (1.5/1.0)
15 wall balls (20/14)
Rest 5 min
AMRAP 15 min
5 pushups
10 V-ups
15 med ball cleans (20/14)