June 19th, 2009


                                           Practicing some skills during construction            

Today’s WOD

“Barbara” (You can thank Dianne Green for this WOD)

5  rounds for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely 3 minutes inbetween each round.

June 18th, 2009

CrossFit Kitchener 120

                                                           D.G. and K.G. “diggin deep” 

Today’s WOD

7 Rounds for time

10 Wall-balls

10 Sumo deadlift highpull

10 Ring dips

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June 17th, 2009


Today’s WOD


3 Rounds for time:

21 Knee’s to elbows

21 Kettle Bell swings

21 Push-ups

Rope climb ( 3 ascents)

21 Box Jumps

Walking lunges ( 50 meters)

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Keep in mind….everything can be scaled!

June 16th, 2009


                                    Cameron Heights Grade 11 Phys Ed Class trying a WOD

Today’s WOD


4 Rounds for time

400m Run

O.H. Squat (95lb boys, 65lb girls)

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June 15th, 2009

CrossFit Kitchener 052

Make sure you check out the schedule before coming out to a class. We did make some changes from last week. Don’t worry about signing up for the class, just come on out.

Today’s WOD

100 Squat’s

10 Pull-ups

75 Squat’s

20 Pull-ups

50 Squat’s

30 Pull-ups

25 Squat’s

40 Pull-ups

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