08:30 AM - 08:55 AM
My F'n Legs
400m Sled Drag 90#/45# men can carry plate for women
200 lunge steps with barbell in front rack 95#/65#
every time barbell is put down or switched the next working team member does 10 WB(not scored for reps)
400m Sled Drag 90#/45# men can carry plate for women
1
Chalk Dirty To Me
CROSSFIT KITCHENER
2
No Drama and Co.
NO DRAMA CROSSFIT KINCARDINE
3
Crossfit Rebuild #1
CROSSFIT REBUILD
4
I Think We're Lost....
CROSSFIT KITCHENER
5
Huff Puff and a Side of Bacon
FULL METAL CROSSFIT
6
Dawn of the Deadlift
CROSSFIT SELECT
1
WOD Have We Gotten Ourselves Into
CROSSFIT KITCHENER
2
The Wonderous Waldos
CFK
3
Scaled It & Nailed It
CROSSFIT REBUILD
4
The Grim Reaper's
CROSSFIT STREETS
5
CF OITNB
CROSSFIT KITCHENER
6
D.U.H.
CROSSFIT DIVISION
10:10 AM - 10:35 AM
Sprint Relay
4 rounds of.
5 power cleans 115/75
10 Burpee Box Jumps Scaled-Masters 20"/16"
50m Down and back shuttle run
1
Chalk Dirty To Me
CROSSFIT KITCHENER
2
No Drama and Co.
NO DRAMA CROSSFIT KINCARDINE
3
Crossfit Rebuild #1
CROSSFIT REBUILD
4
I Think We're Lost....
CROSSFIT KITCHENER
5
Huff Puff and a Side of Bacon
FULL METAL CROSSFIT
6
Dawn of the Deadlift
CROSSFIT SELECT
1
WOD Have We Gotten Ourselves Into
CROSSFIT KITCHENER
2
The Wonderous Waldos
CFK
3
Scaled It & Nailed It
CROSSFIT REBUILD
4
The Grim Reaper's
CROSSFIT STREETS
5
CF OITNB
CROSSFIT KITCHENER
6
D.U.H.
CROSSFIT DIVISION
11:50 AM - 12:20 PM
Skill/Aerobic/Strength
Each member completes
Either 3 rope climbs to 15 feet
or 25 Toes to bar
plus a 1km row
The next team mate starts the gymnastic skill after the rower hits 1km
1
Chalk Dirty To Me
CROSSFIT KITCHENER
2
No Drama and Co.
NO DRAMA CROSSFIT KINCARDINE
3
Crossfit Rebuild #1
CROSSFIT REBUILD
4
I Think We're Lost....
CROSSFIT KITCHENER
5
Huff Puff and a Side of Bacon
FULL METAL CROSSFIT
6
Dawn of the Deadlift
CROSSFIT SELECT
1
WOD Have We Gotten Ourselves Into
CROSSFIT KITCHENER
2
The Wonderous Waldos
CFK
3
Scaled It & Nailed It
CROSSFIT REBUILD
4
The Grim Reaper's
CROSSFIT STREETS
5
CF OITNB
CROSSFIT KITCHENER
6
D.U.H.
CROSSFIT DIVISION
11:50 AM - 12:20 PM
Strength
Establish a 5 rep max overhead squat from the floor
Last team member has either 5min or until the 25min time cap
1
Chalk Dirty To Me
CROSSFIT KITCHENER
2
No Drama and Co.
NO DRAMA CROSSFIT KINCARDINE
3
Crossfit Rebuild #1
CROSSFIT REBUILD
4
I Think We're Lost....
CROSSFIT KITCHENER
5
Huff Puff and a Side of Bacon
FULL METAL CROSSFIT
6
Dawn of the Deadlift
CROSSFIT SELECT
1
WOD Have We Gotten Ourselves Into
CROSSFIT KITCHENER
2
The Wonderous Waldos
CFK
3
Scaled It & Nailed It
CROSSFIT REBUILD
4
The Grim Reaper's
CROSSFIT STREETS
5
CF OITNB
CROSSFIT KITCHENER
6
D.U.H.
CROSSFIT DIVISION
01:45 PM - 02:00 PM
Cindy with a twist
3 Deadlifts @ 255/ 185
5 pull ups
10 pushups
15 air squats
Team mates may assist each other with pull ups and deadlifts
Teams score will be total reps of male and female team mates
1
Chalk Dirty To Me
CROSSFIT KITCHENER
2
No Drama and Co.
NO DRAMA CROSSFIT KINCARDINE
3
Crossfit Rebuild #1
CROSSFIT REBUILD
4
I Think We're Lost....
CROSSFIT KITCHENER
5
Huff Puff and a Side of Bacon
FULL METAL CROSSFIT
6
Dawn of the Deadlift
CROSSFIT SELECT
1
WOD Have We Gotten Ourselves Into
CROSSFIT KITCHENER
2
The Wonderous Waldos
CFK
3
Scaled It & Nailed It
CROSSFIT REBUILD
4
The Grim Reaper's
CROSSFIT STREETS
5
CF OITNB
CROSSFIT KITCHENER
6
D.U.H.
CROSSFIT DIVISION