June 29, 2013

Canada Day WOD!!!

In Groups of three

Run 800 meters (as a group)

146 Cleans (135/95)

146 Wall Balls

146 Burpees

Run 400 meters (as a group)

One person works at a time, two people rest

June 28, 2013

Strength:

3 X Power Snatch

OTM X 8

WOD:

12 minute AMRAP

10 Push Press (115/85)

20 Kettlebell Swings

25 Air Squats

June 27, 2013

Strength:

Pull Up

5-5-5-5-5

Pistols

12-12-12-12

WOD:

4 Rounds for Reps

30 Seconds Hang Power Clean (115/75)

30 Seconds Box Jumps (24/20)

30 Seconds Burpees Over Bar

30 Second Rest

7 Reasons Why Fat Is Your Friend

June 26, 2013

Strength:

3 Sets of Max Back Squats at 75%

WOD:

20-15-10

Deadlift 

Kettlebell Snatch

Goblet Squat

June 25, 2013

Strength:

Power Snatch

3-3-3-3-3

Power Clean

On The Minute

7 X 5

Preventing Summer Cramps!

June 24, 2013

Strength:

Sumo Deadlift

5-5-5

WOD:

Tabata

8 Rounds of each movement with 20 seconds work, 10 seconds rest

Thruster (95/65)

Kettlebell Swing

Hollow Rock

Imagine this was your day job!!!

June 22, 2013

Strength:

Turkish Get Up

5-5-5-5

WOD:

4 Minute AMRAP

Power Snatches (115/75)

Rest 4 minutes

6 Minute AMRAP

10 Push Press (115/75)

10 Box Jumps

8 Foods That Are Banned in Most Countries

June 21, 2013

WOD:

"Embrace The Suck"

20 Minute AMRAP

5 Thrusters (95)

7 Hang Power Cleans (95)

10 Sumo Deadlift High Pull (95)

June 20, 2013

Strength:

Overhead Squat

3-3-3-3

WOD:

10-8-6-4-2 Front Squat

20-16-12-8-4 Push Ups

200 Meter Run

Homemade BBQ Sauce

June 19, 2013

Strength:

Strict Press

3-3-3-3-3

WOD:

Death By Power Clean and Jerk

Pick one of the following weights:

135/95

115/75

95/65

75/55

June 18, 2013

Strength:

Deadlift

3-3-3-3-3

WOD:

12 Minute AMRAP

10 Burpees

15 Wall Balls

June 17, 2013

Strength:

Front Squat

3-3-3-3-3-3-3

Barbell Row

5-5-5-5

L Pull Ups

6-6-6-6

3 Reasons Why You Should Warm-Up

June 15, 2013

Skill:

Pistols

10-10-10-10

Ring Dip

10-10-10-10

WOD:

12 Rounds

On The Minute

Odd - 10 Push Press 

Even - 15 Kettlebell Swings

It's Market Day in the Kingston Market Square!!!

Go support our local farmers

June 14, 2013

Strength:

Deadlift

5-5-5

WOD:

"Nancy"

5 Rounds

400 Meter Run

15 Overhead Squats

What came first: The Chicken or the Egg?

June 13, 2013

Strength:

5 Rounds of the following complex:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Press

Rest 2 Minutes

Add weight each round

Compare weights to May 27, 2013

June 12, 2013

WOD:
Part A

3 Rounds

1 Minute Max Reps Back Squat (135/95)

1 Minute Rest

1 Minute Max Reps Push Ups

1 Minute Rest

1 Minute Max Reps Strict Knees to Elbows

1 Minute Rest

Part B
4 Rounds
15 Kettlebell Swings
30 Double Unders

What you should know about Pork Production Claims

June 11, 2013

Strength:

Power Clean

5-5-5-5-5

WOD:

3 Rounds

10 Power Cleans

15 Burpee Box Jumps

3 Reasons to Never Trust the Calories Burned on a Cardio Machine

June 10, 2013

Skill:

Handstand Walking

Strength

Pull Ups

5-5-5-5-5

WOD:

For Time

5 Rounds

10 Push Press (115/85)

40 Air Squats

Great event to help Kingston's Waterfront

Everyone is welcomed to come out!!!

June 08, 2013

Strength:

Front Squat

Work up to 3 Rep Max

WOD:

8 Rounds

3 Front Squat (75%)

100 meter Shuttle Run

Rest 1:00 Minute

Accelerated Learning with Tim Ferriss

June 07, 2013

Strength:

Speed Deadlifts

12 X 3 on :45

WOD:

7 Rounds

7 Overhead Squats (95/75)

7 Push Ups

June 06, 2013

Strength:

Back Squat

3-3-3-2-2-2

WOD:

5 Sets

Max Reps Push Press (95/75)

The Benefits of Boredom

June 05, 2013

Strength:

OTM X 7

Hang Power Snatch

WOD:

4 Minute AMRAP

Wall Balls

Rest 2 Minutes

5 Minute AMRAP

10 Push Ups

10 Hollow Rocks

Suck It Up Buttercup

June 04, 2013

Strength:

Weighted Pull Up

5-5-5-5-5

WOD:

30 Hang Power Clean

30 Burpees

30 Front Squats

30 Kettlebell Swings

CrossFit Limestone T-Shirts are in!!!

They are $20 each. Men's & women's available. 

Limited quantity - buy one ASAP! 

June 03, 2013

Michelle at the Olympic Lifting workshop

Strength:

Strict Press

3-3-3-3-3-3

WOD:

7 Minute AMRAP

7 Deadlifts (225/135)

7 Box Jumps (24/20)