July 23rd, 2009

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Great job to those of you who came out yesterday and challenged yourselves by doing the 800m repeats. This is the true spirit of CrossFit. “RISE TO THE CHALLENGE EVERYONE”
” RUN WHEN YOU CAN, WALK WHEN YOU HAVE TO, CRAWL IF YOU MUST, JUST NEVER GIVE UP” – DEAN KARNAZES

Today’s WOD

100 lunges

10 Pull-ups

75 Lunges

40 Sit-ups

50 Lunges

20 Pull-ups

25 Lunges

30 Sit-ups

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July 22nd, 2009

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Congrats again Lars on bringing home the gold at the Ontario CrossFit Challenge. We’re proud of you and Arthur for representing CrossFit Kitchener!
Another big Congrats goes out to Becky on getting her FIRST kipping pull-up today! Way to go Becky!!

Today’s WOD

4 x 8oom repeats

Rest as needed in between each repeat

July 21st, 2009

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Just a reminder that Lars ( the fittest dude in Ontario) will be teaching lifting classes Tuesday and Wednesday evening at 7pm.

Don’t forget to sign up for your 5k and 10k bench mark runs this Wednesday at 6pm and Sunday at 8am.

Today’s WOD

3 rounds for time

400m run

12 Hang power cleans

15 Sit-ups

18 Push-ups

21 Air squats

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July 20th, 2009

CrossFit Kitchener 012

Happy 16th B-day Scotty!! I hope you’re working hard out West!!
Love Aunty Jo xo

Today’s WOD

“Fran”

21-15-9

Thrusters 95/65

Pull-ups

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 Great run today Paul A. (19.40)) and Paul T. (20.56). For those of you who don’t have your 5k and 10k benchmarks yet, please sign up at the front desk.

Lars will be teaching lifting classes this week on Tuesday and Wednesday night at 7pm for those of you who haven’t attended one yet. We are kindly asking everyone to participate in these classes as they will benefit you greatly in the WOD’s.

July 19th, 2009

10

L.A. Athletic Club 1880. Kinda resembles a CrossFit gym doesn’t it?

Arthur and Lars, way to represent CrossFit Kitchener at the CrossFit Ontario Challenge. Congratulations Lars on bringing home the gold!!

Rest Day

July 18th, 2009

 

CrossFit Kitchener 264

 

 Best of luck to Lars and Arthur tomorrow at the CrossFIt Ontario Challenge  and good luck to Paul A. and Paul T. at the Dragon Boat race also tomorrow.  We’ll be thinking of you guys!!
 

“Team Challenge”

In teams of 2 complete the following challenges:

400m Farmer’s walk and Walking lunges (switch exercises every 100m)

Skipping and 25 Push-press(one person skips until the other person completes 25reps of push-press, then rotate)

15 Body Blaster’s (burpee, pull-up, knees to elbow). Perform this exercise together with each person completing 15 reps each.

400m run

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July 17th, 2009

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If anyone is interested in joining Tracy, Vicky and Lance at Eastwood Highschool track to do some speed work tomorrow (Friday) then meet at the gym at 7:50am or at the track at 8:00.

TODAY’S WOD

21-15-9

400m run

Back squat 135/95

Pull-ups

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