May 2nd, 2009


Good Luck to all the athlete’s competing in Fredericton today including CrossFit Kitchener’s own Lars Bredahl!

May 1st, 2009


If you are having trouble balancing in the bottom position of the one-legged squat (also known as pistol squat) try using a counter balance, like a 20lb dumbell or kettlebell, holding it straight out from your chest.

Today’s WOD

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

April 29th, 2009


Today’s WOD

5 Rounds for time of:

5 Deadlifts @ 275lbs

25 Air squats

5 Handstand Push ups (HSPU’s)

Post times to comments

April 28th, 2009


Today’s WOD

5 Rounds for Time of:

Max Reps of Cleans @ 115lbs

Max Reps of Pull ups

Rest 3 min

*Do as many cleans as you’re able to, then once you’ve reached failure do as many pull ups as possible. Rest precisely 3 minutes and repeat for a total of 5 rds.

Post total reps to comments