Saturday - Jan 26

6 Minutes for 1 pair (male/female) to establish 1 RM Backsquat

 

- 2 minute transition -

 

6 minutes for 1 pair (male/female) to establish 1 RM hang snatch 

 

** 9 LIFTS TOTAL SHARED BETWEEN 4 ATHLETES **

1 #getitup FORGED BY FIRE CROSSFIT
2 Active Recovery Day REGNANT STRENGTH AND PERFORMANCE
3 Barbells and BBQ REGNANT STRENGTH AND PERFORMANCE
1 FUELED BY TYDAX TYDAX FITNESS
2 Good job crew MMSC CROSSFIT
3 Neapolitan FORGED BY FIRE CROSSFIT
1 No Painz No Gainz MANMADE STRENGTH AND CONDITIONING
2 Peer pressure > Skills BLACKBAR CROSSFIT
3 Pint Sized Warriors ARMOURY
4 Wod Squad CROSSFIT ARMOURY WEST
1 Show Up & Blow Up CROSSFIT SHERWOOD PARK
2 Stranger Things CFSP/ARMOURY
3 Team Butts and Nuts CROSSFIT ARMOURY
4 Who’s your Daddy? GAS CITY CROSSFIT

6 Minutes for 1 pair (male/female) to establish 1 RM Backsquat

 

- 2 minute transition -

 

6 minutes for 1 pair (male/female) to establish 1 RM hang snatch 

 

** 9 LIFTS TOTAL SHARED BETWEEN 4 ATHLETES **

1 #getitup FORGED BY FIRE CROSSFIT
2 Active Recovery Day REGNANT STRENGTH AND PERFORMANCE
3 Barbells and BBQ REGNANT STRENGTH AND PERFORMANCE
1 FUELED BY TYDAX TYDAX FITNESS
2 Good job crew MMSC CROSSFIT
3 Neapolitan FORGED BY FIRE CROSSFIT
1 No Painz No Gainz MANMADE STRENGTH AND CONDITIONING
2 Peer pressure > Skills BLACKBAR CROSSFIT
3 Pint Sized Warriors ARMOURY
4 Wod Squad CROSSFIT ARMOURY WEST
1 Show Up & Blow Up CROSSFIT SHERWOOD PARK
2 Stranger Things CFSP/ARMOURY
3 Team Butts and Nuts CROSSFIT ARMOURY
4 Who’s your Daddy? GAS CITY CROSSFIT

18 minute time cap

2 Males go, 2 females go.

 

30 synchro shoulder to over head (155/105)

30 cal row per athlete(MALE)/20 cal row per athlete(FEMALE)

30 synchro handstand pushups 

30 synchro chest to bar  

30 synchro thrusters (155/105)

1 #getitup FORGED BY FIRE CROSSFIT
2 Active Recovery Day REGNANT STRENGTH AND PERFORMANCE
3 Barbells and BBQ REGNANT STRENGTH AND PERFORMANCE
1 FUELED BY TYDAX TYDAX FITNESS
2 Good job crew MMSC CROSSFIT
3 Neapolitan FORGED BY FIRE CROSSFIT
1 No Painz No Gainz MANMADE STRENGTH AND CONDITIONING
2 Peer pressure > Skills BLACKBAR CROSSFIT
3 Pint Sized Warriors ARMOURY
4 Wod Squad CROSSFIT ARMOURY WEST
1 Show Up & Blow Up CROSSFIT SHERWOOD PARK
2 Stranger Things CFSP/ARMOURY
3 Team Butts and Nuts CROSSFIT ARMOURY
4 Who’s your Daddy? GAS CITY CROSSFIT

ONE ATHLETE WORKING AT A TIME

Athlete one to complete:

21 Deadlifts (275/185)

21 Toes to Bar

21 Devils Press (50/35)

Once athlete #1 finishes, tags athlete #2 to complete:

18 Deadlifts (315/205)

18 Toes to Bar

18 Devils Press (50/35)

Once athlete #2 finishes, tags athlete #3 to complete:

15 Deadlifts (335/215)

15 Toes to Bar 

15 Devils press (50/35)

Once athlete #3 finishes, tags athlete #4 to complete:

12 Deadlifts (355/225)

12 Toes to Bar

12 Devils Press (50/35)

1 #getitup FORGED BY FIRE CROSSFIT
2 Active Recovery Day REGNANT STRENGTH AND PERFORMANCE
3 Barbells and BBQ REGNANT STRENGTH AND PERFORMANCE
1 FUELED BY TYDAX TYDAX FITNESS
2 Good job crew MMSC CROSSFIT
3 Neapolitan FORGED BY FIRE CROSSFIT
1 No Painz No Gainz MANMADE STRENGTH AND CONDITIONING
2 Peer pressure > Skills BLACKBAR CROSSFIT
3 Pint Sized Warriors ARMOURY
4 Wod Squad CROSSFIT ARMOURY WEST
1 Show Up & Blow Up CROSSFIT SHERWOOD PARK
2 Stranger Things CFSP/ARMOURY
3 Team Butts and Nuts CROSSFIT ARMOURY
4 Who’s your Daddy? GAS CITY CROSSFIT

7 MIN AMRAP(female1/male1) + 1 min transition + 7 MIN AMRAP(female2/male2)

In Male/Female pair:

Female 1 to complete 10 Bar over burpees, then 1 round of DT at starting weight. Female 1 will then tag Male 1 in and he will perform 10 bar over burpees, then 1 round of DT. (while male is working, female will be changing her own weights). Male 1 will tag female 1, she will then perform 10 bar over burpees, and a round of DT at heavier weight. Once finished, she will tage male 1 for him to complete 10 bar over burpees, and a round of DT at heavier weight. 

FEMALE 1: 

10 Bar Over Burpees

DT (Deadlift, hang power clean, shoulder to over head)

12 - 9 - 6 (105/125)

MALE 1:

10 Bar Over Burpees

DT (Deadlift, hang power clean, shoulder to over head)

12 - 9 - 6 (155/175)

Once pair has completed both round of DT, they then move to the ring muscle up to perform and AMRAP of ring muscle ups. MAX 3 MUSCLE UP, ONCE ATHLETE HAS COMPLETED 3, PARTNER MUST GET 1 ATTEMPT. 

- after  minute ​transition, then Female 2/Male 2 will perform the same workout.

 

1 #getitup FORGED BY FIRE CROSSFIT
2 Active Recovery Day REGNANT STRENGTH AND PERFORMANCE
3 Barbells and BBQ REGNANT STRENGTH AND PERFORMANCE
1 FUELED BY TYDAX TYDAX FITNESS
2 Good job crew MMSC CROSSFIT
3 Neapolitan FORGED BY FIRE CROSSFIT
1 No Painz No Gainz MANMADE STRENGTH AND CONDITIONING
2 Peer pressure > Skills BLACKBAR CROSSFIT
3 Pint Sized Warriors ARMOURY
4 Wod Squad CROSSFIT ARMOURY WEST
1 Show Up & Blow Up CROSSFIT SHERWOOD PARK
2 Stranger Things CFSP/ARMOURY
3 Team Butts and Nuts CROSSFIT ARMOURY
4 Who’s your Daddy? GAS CITY CROSSFIT

4 Rounds, one person working at a time:

20/15 cal Bike

20 Power Snatch (115/85)

2 Rope climbs (12 ft)

 

Sunday - Jan 27

6 Minutes for 1 pair (male/female) to establish 1 RM Backsquat

 

- 2 minute transition -

 

6 minutes for 1 pair (male/female) to establish 1 RM hang snatch 

 

** 9 LIFTS TOTAL SHARED BETWEEN 4 ATHLETES **

1 We are HIIT BLACKTUSK
2 Two snatches and a couple of jerks CROSSFIT EDMONTON
3 Nine Bravo CROSSFIT FNA
4 Picked Last in Gym Class CROSSFIT ARMOURY
1 Scaled in Height CROSSFIT ARMOURY SOUTH
2 The B Team MAN-MADE STRENGTH AND CONDITIONING
3 Trouble Unders MAN-MADE STRENGTH AND CONDITIONING
4 Little sweatshoppers INDEPENDENT
1 Cirque De Sore Legs CROSSFIT FNA
2 Tyler and his Cheer Squad MULTIPLE BOXES
3 Box Jumps Over Miami FORGED BY FIRE CROSSFIT
4 Team DINKS BLACK TUSK ATHLETICS
1 Booties and the beasts FORGED BY FIRE CROSSFIT
2 QUAD SQUAD BLACK TUSK ATHLETICS
3 Buns and Guns GAS CITY CROSSFIT
4 Our Team CROSSFIT SHERWOOD PARK
1 WOD soup INDEPENDENT
2 Buns & Guns CROSSFIT SHERWOOD PARK
3 Cleanut Butter and JAMN CROSSFIT EDMONTON
4 Flexual Healing TYDAX FITNESS

6 Minutes for 1 pair (male/female) to establish 1 RM Backsquat

 

- 2 minute transition -

 

6 minutes for 1 pair (male/female) to establish 1 RM hang snatch 

 

** 9 LIFTS TOTAL SHARED BETWEEN 4 ATHLETES **

1 We are HIIT BLACKTUSK
2 Two snatches and a couple of jerks CROSSFIT EDMONTON
3 Nine Bravo CROSSFIT FNA
4 Picked Last in Gym Class CROSSFIT ARMOURY
1 Scaled in Height CROSSFIT ARMOURY SOUTH
2 The B Team MAN-MADE STRENGTH AND CONDITIONING
3 Trouble Unders MAN-MADE STRENGTH AND CONDITIONING
4 Little sweatshoppers INDEPENDENT
1 Cirque De Sore Legs CROSSFIT FNA
2 Tyler and his Cheer Squad MULTIPLE BOXES
3 Box Jumps Over Miami FORGED BY FIRE CROSSFIT
4 Team DINKS BLACK TUSK ATHLETICS
1 Booties and the beasts FORGED BY FIRE CROSSFIT
2 QUAD SQUAD BLACK TUSK ATHLETICS
3 Buns and Guns GAS CITY CROSSFIT
4 Our Team CROSSFIT SHERWOOD PARK
1 WOD soup INDEPENDENT
2 Buns & Guns CROSSFIT SHERWOOD PARK
3 Cleanut Butter and JAMN CROSSFIT EDMONTON
4 Flexual Healing TYDAX FITNESS

2 Males go, then 2 females go.

30 synchro shoulder to over head (115/75)

30 cal row per athlete(MALE)/20 cal row per athlete(FEMALE)

30 synchro hand Rasing push ups 

30 synchro pullups NO BUTTERFLY

30 synchro thrusters (115/75)

1 We are HIIT BLACKTUSK
2 Two snatches and a couple of jerks CROSSFIT EDMONTON
3 Nine Bravo CROSSFIT FNA
4 Picked Last in Gym Class CROSSFIT ARMOURY
1 Scaled in Height CROSSFIT ARMOURY SOUTH
2 The B Team MAN-MADE STRENGTH AND CONDITIONING
3 Trouble Unders MAN-MADE STRENGTH AND CONDITIONING
4 Little sweatshoppers INDEPENDENT
1 Cirque De Sore Legs CROSSFIT FNA
2 Tyler and his Cheer Squad MULTIPLE BOXES
3 Box Jumps Over Miami FORGED BY FIRE CROSSFIT
4 Team DINKS BLACK TUSK ATHLETICS
1 Booties and the beasts FORGED BY FIRE CROSSFIT
2 QUAD SQUAD BLACK TUSK ATHLETICS
3 Buns and Guns GAS CITY CROSSFIT
4 Our Team CROSSFIT SHERWOOD PARK
1 WOD soup INDEPENDENT
2 Buns & Guns CROSSFIT SHERWOOD PARK
3 Cleanut Butter and JAMN CROSSFIT EDMONTON
4 Flexual Healing TYDAX FITNESS

Athlete one to complete:

21 Deadlifts (155/105)

21 Ninja Kicks

21 Devils Press (35/20)

Once athlete #1 finishes, tags athlete #2 to complete:

18 Deadlifts (175/115)

18 Ninja Kicks

18 Devils Press (35/20)

Once athlete #2 finishes, tags athlete #3 to complete:

15 Deadlifts (195/125)

15 Ninja Kicks

15 Devils press (35/20)

Once athlete #3 finishes, tags athlete #4 to complete:

12 Deadlifts (205/135)

12 Ninja Kicks 

12 Devils Press (35/20)

1 We are HIIT BLACKTUSK
2 Two snatches and a couple of jerks CROSSFIT EDMONTON
3 Nine Bravo CROSSFIT FNA
4 Picked Last in Gym Class CROSSFIT ARMOURY
1 Scaled in Height CROSSFIT ARMOURY SOUTH
2 The B Team MAN-MADE STRENGTH AND CONDITIONING
3 Trouble Unders MAN-MADE STRENGTH AND CONDITIONING
4 Little sweatshoppers INDEPENDENT
1 Cirque De Sore Legs CROSSFIT FNA
2 Tyler and his Cheer Squad MULTIPLE BOXES
3 Box Jumps Over Miami FORGED BY FIRE CROSSFIT
4 Team DINKS BLACK TUSK ATHLETICS
1 Booties and the beasts FORGED BY FIRE CROSSFIT
2 QUAD SQUAD BLACK TUSK ATHLETICS
3 Buns and Guns GAS CITY CROSSFIT
4 Our Team CROSSFIT SHERWOOD PARK
1 WOD soup INDEPENDENT
2 Buns & Guns CROSSFIT SHERWOOD PARK
3 Cleanut Butter and JAMN CROSSFIT EDMONTON
4 Flexual Healing TYDAX FITNESS

AMRAP(female2/male2)

15 Min time cap 

In Male/Female pair:

Female 1 to complete 10 Bar over burpees, then 1 round of DT at starting weight. Female 1 will then tag Male 1 in and he will perform 10 bar over burpees, then 1 round of DT. (while male is working, female will be changing her own weights). Male 1 will tag female 1, she will then perform 10 bar over burpees, and a round of DT at heavier weight. Once finished, she will tage male 1 for him to complete 10 bar over burpees, and a round of DT at heavier weight. 

FEMALE 1: 

10 Bar Over Burpees

DT (Deadlift, hang power clean, shoulder to over head)

12 - 9 - 6 (85/95)

MALE 1:

10 Bar Over Burpees

DT (Deadlift, hang power clean, shoulder to over head)

12 - 9 - 6 (115/135)

Once pair has completed both round of DT, they then move to the rings to perform and AMRAP of ring dips. MAX 3 RING DIPS, ONCE ATHLETE HAS COMPLETED 3, PARTNER MUST GET 1 ATTEMPT. Athlete can NOT do more than 3 ring dips per turn.

- after  minute transition, then Female 2/Male 2 will perform the same workout.

1 We are HIIT BLACKTUSK
2 Two snatches and a couple of jerks CROSSFIT EDMONTON
3 Nine Bravo CROSSFIT FNA
4 Picked Last in Gym Class CROSSFIT ARMOURY
1 Scaled in Height CROSSFIT ARMOURY SOUTH
2 The B Team MAN-MADE STRENGTH AND CONDITIONING
3 Trouble Unders MAN-MADE STRENGTH AND CONDITIONING
4 Little sweatshoppers INDEPENDENT
1 Cirque De Sore Legs CROSSFIT FNA
2 Tyler and his Cheer Squad MULTIPLE BOXES
3 Box Jumps Over Miami FORGED BY FIRE CROSSFIT
4 Team DINKS BLACK TUSK ATHLETICS
1 Booties and the beasts FORGED BY FIRE CROSSFIT
2 QUAD SQUAD BLACK TUSK ATHLETICS
3 Buns and Guns GAS CITY CROSSFIT
4 Our Team CROSSFIT SHERWOOD PARK
1 WOD soup INDEPENDENT
2 Buns & Guns CROSSFIT SHERWOOD PARK
3 Cleanut Butter and JAMN CROSSFIT EDMONTON
4 Flexual Healing TYDAX FITNESS

TOP 4 teams make it to the finals, two teams going at a time. 

4 Rounds, one person working at a time:

20/15 cal Bike

20 Power Snatch (105/75)

2 Rope climbs (12 ft)