Monthly archive for March 2018

Saturday Class: Row As Though Your Life Depends On It

30 Minutes to Complete:
1000m Row
9 Wall Balls; 20/14

800m Row
9 Wall Balls; 20/14
15 KB Swings; 32/24

600m Row
9 Wall Balls; 20/14
15 KB Swings; 32/24
21 Deadlifts; bodyweight

400m Row
9 Wall Balls; 20/14
15 KB Swings; 32/24
21 Deadlifts; bodyweight
27 Burpees

200m Row
9 Wall Balls; 20/14
15 KB Swings; 32/24
21 Deadlifts; bodyweight
27 Burpees
33 Thrusters; 45/35

Yay Rope Climbs!!


1) HERO WOD (30 min)

“Manuel (Modified)”

3 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters (6.5 laps)

Note: Make sure you bring long socks or wear long pants for the rope climbs. If rope climbs are not an option use one of the shorter ropes to pull yourself up as high as possible with your back starting on the floor (eg. supine pullup).

2) AP

Midline: 4×15 GHD Situps

Jerk Time


Speaking of “Jerk Time”… check out Heidi’s amazing before/after results and her CFW experience written out below! JK about the Jerk thing Heidi, you know we ALL love you here at CFW!!

Every 30 sec for complete (20 reps):
1 Power Clean & Jerk

Level 1 – Push-Press
Level 2 – Push Jerk
Level 3 – Split Jerk

Note: Choose a medium-heavy weight for all 20 reps while maintaining form. Focus on maintaining technique as you fatigue around reps 10-20 and above.

2) WOD (15 min)
Front Squat (185/125)
HSPU or Dive Bombers

3) AP

3-2-1 min rounds of ME Assault Bike Calories, Rest 2 min between sets


Heidi’s CFW Experience…

I started my journey at CrossFit Waterloo about 3 years ago after trying a few classes at the suggestion of a friend. 3 years later and over 30 pounds lighter, I’m still challenging myself both physically and mentally, making progress every day and actually enjoying each workout. Yes. I said enjoying. (cue the ‘You’re crazy!’ comments from the people who can’t comprehend actually looking forward to working out).

I’ve tried a lot of different things over the years – bootcamps, regular gyms, yoga, running, kickboxing, spin classes – but always lost interest over time. CrossFit is different. The workouts are constantly varied and no matter how strong or fast I get, there is always something to improve on and a new goal to work towards.

The coaches at CFW are knowledgeable and able to work with athletes at every level – whether that means scaling a workout down because I just haven’t mastered a muscle up yet, or scaling it up to make it even more challenging. It’s also thanks to these coaches that I’ve stayed injury-free over the years. Yes, there is a risk of injury when you’re swinging on a pullup bar or hoisting 200lbs over your head. But proper form is always prioritized over intensity. The coaches at CFW are trained to notice every little detail and are quick to make the required corrections to your form to prevent any injury from occurring.

But what really sets CFW apart is the community. Could I go to a gym closer to home? Sure. Will I? Nope. The members at CFW have become a second family and they’re the main reason I look forward to walking through those doors each day. The people who text me when I miss a day, just to make sure I’m still alive. The people who push me to put 5 more pounds on my bar and go for that PR. The people who compete with me and push me to go just a little bit harder every day.

So while I may have lost 30+ pounds somewhere along the way, I’ve gained lifelong friendships, self-confidence in the incredible things my body is capable of doing, and some pretty solid muscles.

Back squat day!


1) STRENGTH & SKILL (20-25 min)
Back Squat
1×4 – 60%
1×4 – 70%
4×4 – 80%

2) WOD
10 RH Dumbbell Snatch (50/35)
30 Double-unders
10 LH Dumbbell Snatch
30 Double-unders
10 Lateral Burpee Over DB

3) AP

Strongman Accessory: 3 Rounds of

10 Sandbag/D-ball Squats + 50ft sled push (heavy)

Double trouble for monday


1) DOUBLE WOD (30 min total)

For Time (20 min)
Box Jump Overs (30/24)
Sumo Deadlift High Pull (115/80)
Push Press (115/80)

Rest 3 min

15 HR Push-ups
15/12 Cal Row

Note: If you are not comfortable with the box jump overs either pick a lower height box or land on top of the box then go over the box. Make sure you practice your way up to the higher boxes.

2) AP

Mobility/Stretch – 2 min Glute Stretch/side + 2 min Hamstring Stretch/side

Sometimes CrossFit involves Tires…


1) WOD
Teams of 3:
100/75 Calorie Assbike Bike
75 Wallballs (20/14)
50 Power Cleans (115/85)

Add (20/10) to barbell each round.

2) AP
20 Tire Flips



C2B Pull-ups


Thrusters (100/65)
C2B Pull-ups

*For Scaled athletes sub C2B Pull-ups for Jumping chin over bar pull-ups
** Scaled weight (65/45)


1min-Child’s Pose
12-Downward Dog to Upward Dog
30sec per side-Pigeon Stretch


Saturday Open Heat Sign-up – Click here

***Reminder that the Saturday Open heats will start at 9:30 am tomorrow. Everyone is welcome to participate even if you haven’t signed up for the Open. Hope to see you all there!

Muscle up time


1) GYMNASTICS SKILL (10-15 min)
Ring Muscle-up

Accumulate 20-30 progressions

Level 1 – Begineer Progression (Feet directly underneath the rings)
Level 2 – Supine Position Progression
Level 3 – Supine Position (Feet Elevated) or Standard Muscle-up

Note: Remember you can start your first 8-15 progressions with an “easier” progression. For example if you are able to do muscle-ups start with level 2 and the first progression for level 3 for reps 8-15. Then complete yout last 10 reps with the standard muscle-up progression.

5 Strict HSPU
10 Wallballs (20/14)
15 K2E or Knee Raises

2) AP
6 sets
4 Strict Leg Raises + 2 Strict T2B

18.5 Open WOD for All


Hello CrossFit Waterloo Community!

The CrossFit Games Opens are sadly coming to an end. This is a great time of year with a lot of emotions for many. There has not been any shortage of Personal best moments for many and the excitement has been shared with many during these past few weeks! This is truly what the Opens are about and those memories are for ever.

Didn’t participate in the Opens this year? Its NOT too late!!! For those that have not registered for the Opens and maybe are curious how it would be to do an Open Wod with the energy around you that has been felt on each Saturday, here is your chance! This Saturday starting at 9:30 am we will be hosting 18.5 for all members. Yes, that means even if you are not in the Opens. As the previous weeks everyone will have the chance to do the Open Wod on Friday as the daily workout. However for those that miss it or want to do the Open Wod with the energetic environment, this Saturday will be your chance to do so. There will be no classes this Saturday and the only workout will be 18.5 for everyone. We hope to see many of you that have not signed up for the Open out on Saturday and share the experience or to support the athletes.

For all athletes in the Open this does mean that the Open Wod will be hosted 1 hour earlier at 9:30am. The agenda will remain the same from the previous weeks. The only changes are in the time and that you may get the chance to do the Open Wod along side a fellow member that didn’t register for the Open this year.

Missing all the WOD fun but want to come out for a drink?! Don’t forget that we will also be heading out in the evening for some drinks at Morty’s Pub. Click here for all the details for the evening.

To another great Open Season!

CrossFit Waterloo Team


Assault Bike death


1) Olympic Lift Skill
6 sets of
3 Power Cleans + 3 Jerks

Level 1 – Push-Press
Level 2 – Push Jerk
Level 3 – Split Jerk

Note: Power cleans are not to be completed unbroken. Reset your starting position after each rep.

2) WOD (15 min)
For Time
Power Clean & Jerk (135/95)
*= 30 Double-unders

3) AP
Assault Bike
Death by EMOM
15/12 Cal AB

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