WOD Thursday December 31/09

HAPPY NEW YEAR !!!

Lets ring in 2010 with a with a bang!

WOD

In teams of 2 complete 2010 reps by choosing from the following exercises with a maximum of 300 reps of each exercise/per person

Double Unders

Squats

Sit Ups

Push Ups

KB Swings

Pull Ups

Box Jumps (24"/18")

Deadlifts (135#/95#)

WOD Wednesday December 30/09

Some of you may not have known this but many of the guys at CrossFit Kingston had been training hard in preparation for the Mr. Fitness Kingston contest that took place over the Christmas break. I am very proud to say that his hard work and dedication to at least 1 WOD per week (if he didn't have old timers recreational hockey that week) paid off and he was crowned "Mr. Fitness Kingston 2009." Congrats! Here is a mid-contest picture and a photo of the proud winner!

WOD

Squat Clean

2-2-1-1-1

3 Rounds for Time

7 Clean and Jerks (135#/95#)

21 Burpees

This WOD is done with a partner. Each team will be given a stopwatch. Person A will perform 1 round while person B rests. A soon as person A finishes their round, person B will do their round. This will continue until both partners have completed 3 rounds.

WOD Tuesday December 29/09

WOD

"Fight Gone Bad"

3 rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD Monday December 28/09

WOD

Front Squat

3-3-3-2-1

AMRAP in 6 min

5 Front Squat (40% of 1 RM)

7 Box Jump (40"/24")

AMRAP in 6 min

5 Handstand Push Ups

7 Toes to Bar

WOD Wednesday December 23/09

Happy Birthday Jessi and Tim!

(Please click on these newpaper articles to see them full size ... quite possibly Perry's finest work yet!)

WOD

Run 400M

19 Pull ups

86 Double Unders

19 Pull Ups

77 Double Unders

Run 400M

32 Overhead Walking Lunge (65#/45#)

23 Deadlifts (225#/135#)

23 Overhead Walking Lunge (65#/45#)

32 Deadlifts (225#/135#)

Run 400M

*BRING WARM CLOTHES AS WE ARE ACTUALLY RUNNING TODAY!*

Split Jerk

3-3-2-1-1

For Time

500M Row

then

3 Rounds of:

10 KTE/Skin the Cat

15 Burpees

100ft Bear Crawl

Finish with

30 DB SPlit Jerks

*Holiday Hours*

CLOSED THURSDAY DECEMBER 24th

CLOSED FRIDAY DECEMBER 25th

7-8AM, 8-9AM, 12:15-1:15PM ONLY ON DECEMBER 31st

CLOSED FRIDAY JANUARY 1st

WOD Monday December 20/09

(Foisy flying like a "fairy")

WOD

Squat Clean

3-2-1-2-3

Tabata's

Squat Cleans (50% of Body weight)

Double Unders

KB Swings

*Holiday Hours*

CLOSED THURSDAY DECEMBER 24th

CLOSED FRIDAY DECEMBER 25th

7-8AM, 8-9AM, 12:15-1:15PM ONLY ON DECEMBER 31st

CLOSED FRIDAY JANUARY 1st

WOD Friday December 18/09

WOD

Workouts will be chosen randomly at the beginning of each class!

P.S. 6:15 Class you ALL left your bands up so please do your 25 BURPEES when you come in for your next class!!

Please be sure that you are signed up for tomorrow's saturday WOD if you plan on attending. If you aren't registered there won't be space as it is a team WOD. Thanks in advance!

WOD Thursday December 17/09

WOD

Overhead walking lunge (45#/25#)

Pull ups

Sit ups

21-18-15-12-9-6-3

WOD Wednesday December 16/09

(Gay Paris fitting in well with his fellow "alternative lifestyle" frenchmen. Interesting how they define their lifestyle with that red jersey.)

WOD

Deadlift

1-1-1-1-1

5 Rounds for Time

7 Deadlifts (315#/185#) - scaled is 70% of your 1RM

21 Double Unders

WOD Tuesday December 15/09

(Some fun from the weekend challenge!)

WOD

Burpee "Cindy"

AMRAP in 20 min

5 Pull Ups

5 Burpees

10 Push Ups

10 Burpees

15 Squats

15 Burpees

WOD Monday December 13/09

(Looking lovely ladies)

Snatch

1-1-1-1-1

4 Rounds for Max weight (increase weight each round)

3 Power Snatches

6 Overhead Squats

9 Back Squats

*Thank you very much to everyone that participated, helped out with and stopped by the gym to cheer on Saturday! The affiliate challenge/gathering was amazing. Thanks to everyone from CrossFit Oshawa for making the trip and we look forward to heading up to Oshawa for part 2!*

Today is TEAM WOD day with the crew from CrossFit Oshawa ... be there for 1130 and the first WOD will begin at 1200.

Even if you are participating come down to lend a hand with some judging or just to cheer everyone on!

WOD Friday December 11/09

(Box jumps can hurt ... unless you are prepared ;)

WOD

Friday Choice Day! (they all include burpees, haha)

WOD Thursday December 10/09

(Sorry about the blurry picture but it will save this former high school "X-Files" club member anymore pain and embarrassment as they surely had their fair share - Can you guess who it is?)

WOD

"FILTHY FIFTY???"

Rest as needed between each exercise.

Time each exercise separately and add all the times together for a total WOD time.

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

There is a time limit of 45 min for this WOD.

WOD Wednesday December 9/09

Weighted Pull Ups

3-3-1-1-1-1

WOD

For Time

500M Row

50 Box Jumps (24"/18")

20 Ground to Overhead (105#/65#)

50 KB Swings (24kg/16kg)

WOD Tuesday December 8/09

WOD

AMRAP in 10 min

5 KTE/Ball ups/Skin the Cat

10 Pull Ups

15 Steps Walking Lunge

rest

AMRAP in 10 min

10 Burpees

10 Sit ups

WOD Monday December 7/09

WOD

Deadlift

3-3-1-1-1

"The Chief"

As many rounds as possible in 3 minutes

3 Power Clean (135#/95#)

6 Push Ups

9 Squats

rest 1 min

Repeat 5 times

*Thank you to everyone that came out to Grizzly last night for our 1st annual Christmas party! Your support is greatly appreciated and from what I remember it seemed like everyone had a great time! Thanks again*

WOD Saturday December 5/09

(congrats again Harmer!)

WOD

3 Rounds

To be completed with a partner

Hill sprint

Squats

You do the number of squats that it takes your partner in seconds to sprint the hill.

(ex. 30 sec to sprint the hill and your partner does 30 squats)

*Great effort by all those that made it out this AM! - Ty, Andrea, Bob, Sheila, Kim, Michaela, Perry, Dawson!*

WOD Friday December 4/09

(If you join CrossFit Kingston you can learn to levitate like Tim)

WOD

Friday choice day!

Tomorrow's WOD will be at Fort Henry Hill. Meet at the bottom of the hill by the visitor info booth at 11AM sharp! It is supposed to be snowy/wet tomorrow so bring hiking shoes or cleats if you have them!

Tomorrow night - 8PM! Be at Grizz!!

WOD Thursday December 3/09

Today's WOD is in honour of our 1 year anniversary! Thanks everyone for making it such a great year!

WOD

To be done "Fight Gone Bad" Style. One minute at each station with a 1 minute rest after each round.

Deadlifts (225#/135#)

Back Squat (135#/95#)

Power Cleans (95#/65#)

Box Jumps (30"/24")

Burpees

Row (Cal)

You do as many rounds as needed to reach 365 total reps.

SATURDAYS WOD WILL BE AT FORT HENRY HILL AT 11AM SHARP! WE WILL MEET AT THE BOTTOM OF THE HILL BY THE VISITOR INFO BOOTH. BRING WARM CLOTHES, ETC ... AS THE WEATHER DOESN'T LOOK GREAT.

REMINDER: THE CFK CHRISTMAS/ANNIVERSARY PARTY IS AT 8PM SATURDAY NIGHT. IT WILL BE UPSTAIRS AT THE GRIZZLY GRILL. THERE WILL BE EXTREMELY UNHEALTHY APPETIZERS PROVIDED SO YOU CAN FUCK UP YOUR ZONE/PALEO DIET.

Please enjoy this thoughtful card that I received today in honour of our 1 year anniversary. It is things like this that make all the long hours worth it! haha ... i love it Julia! thanks!

Congratulations / Sent Thursday, December 3rd, 2009, 9:20 AMTO: crossfitkingston@gmail.com

ADD TO FAVORITES

From: Julia Stewart

MESSAGE

Happy Crossfit One Year Anniversary!! It's a miracle that you have maintained enough customers to stay afloat, given your constant name calling and general asshole antics. Here's to another harassment-suit-free year! 

See you after the LSAT!

-Julia (the big lesbo with the boys hair cut)

WOD Wednesday December 2/09

WOD

With an 8 min time limit

Sprint 800M

Do As many Muscle- ups/Pull Ups as possible with any time remaining

With an 8 min time limit

Sprint 800M

Do as many Double Unders as possible with any time remaining

Yesterdays quote of the day - "Can you put on some fucking ball licking music" Beth Fraser