At the count of 3,2,1 Go, athletes will start from behind a line in the parking lot, and complete a 3km time trial by foot. The finish line is back in the parking lot of the gym where you started. 

All Athletes, male and female will start at the same time. 

Map: from front door of gym, cross road to sidewalk on Gage, go right to the corner of westmount, turn left staying on sidewalk, turn left on Karn street, then left on Brybeck cres. which wraps around to westmount, back down to turn right at Gage, and return to finish line infront of gym.

Your score will be your placing, not your time.  

1 MARTA ZAUSZ CROSSFIT RPX
2 KRISTA NORRISH SAUGEEN SHORES CROSSFIT
3 ASHLEY HAYES CROSSFIT BRADFORD
4 ABI MARTIN SAUGEEN SHORES CROSSFIT
5 NATALIE TIDD POLSKYS STRENGTH & CONDITIONING
6 HEATHER KENALTY CROSSFIT RPX
7 GRACE DITZEND POLSKY'S STRENGTH AND CONDITIONING
8 SARAH WALLACE CROSSFIT 1827
9 BRANDY LATIMER CROSSFIT PSC
10 ASHLEIGH DIXON CROSSFIT 1827
11 MOLLY FORTIER CROSSFIT PSC
12 REBECCA SAMUELS CROSSFIT COL
13 JOSH THACKRAY CROSSFIT RPX
14 STEVE STRACEY SAUGEEN SHORES CROSSFIT
15 ANDREW SEDMAN RADIX PERFORMANCE
16 TYLER WARREN POLSKY'S STRENGTH & CONDITIONING
17 CASEY RODRIGUES CROSSFIT BRADFORD
18 JUSTIN PEEL CROSSFIT COL
19 COLIN VILLENEUVE CROSSFIT COL
20 DAN RANGER CROSSFIT RPX

WOD 2: Jelly Jumps - Scaled


At count of 3,2,1 Go, athletes will complete 2 Rounds for time of: 21/15 cal Assault Bike, 15 box jump overs at 24" for men and 20" for women, and 9 Front Squats at 95/65.

Athlete must remain on the bike until monitor shows designated calories.

Box jump overs must be a two foot take off, two feet must touch the top of box, no extension required on top, and two feet land on opposite side of box. Hands may not contact legs during any part of this exercise. Step ups allowed for scaled, but two feet must still touch top of box.

Front squat- athlete may squat clean their first rep. Hips must clearly drop bellow parallel line to the knee and reach full extension of hips and knees at the top of each rep.

1 REBECCA SAMUELS CROSSFIT COL
2 MOLLY FORTIER CROSSFIT PSC
3 ASHLEIGH DIXON CROSSFIT 1827
4 BRANDY LATIMER CROSSFIT PSC
5 SARAH WALLACE CROSSFIT 1827
6 GRACE DITZEND POLSKY'S STRENGTH AND CONDITIONING
1 HEATHER KENALTY CROSSFIT RPX
2 NATALIE TIDD POLSKYS STRENGTH & CONDITIONING
3 ABI MARTIN SAUGEEN SHORES CROSSFIT
4 ASHLEY HAYES CROSSFIT BRADFORD
5 KRISTA NORRISH SAUGEEN SHORES CROSSFIT
6 MARTA ZAUSZ CROSSFIT RPX
1
2 DAN RANGER CROSSFIT RPX
3 COLIN VILLENEUVE CROSSFIT COL
4 JUSTIN PEEL CROSSFIT COL
5 CASEY RODRIGUES CROSSFIT BRADFORD
6
1
2 TYLER WARREN POLSKY'S STRENGTH & CONDITIONING
3 ANDREW SEDMAN RADIX PERFORMANCE
4 STEVE STRACEY SAUGEEN SHORES CROSSFIT
5 JOSH THACKRAY CROSSFIT RPX
6

WOD 3: Clean Up On Aisle 3- Scaled

With the remainder of 14 min from WOD 2

Athlete will establish a max weight to complete 1 clean +1 hang clean +1 jerk

Any style of clean is allowed, as long as the bar rests in the front rack position with full hip and knee extension. The bar must then stay off the floor but reach a position in the hang where the arms are fully extended before returning to the front rack at full extension from any style clean. Then any style of jerk is allowed as long as athlete finishes in the full lock out with bar overhead in line with the body, feet in line with eachother and hips and knees fully extended. Weight can continue to be added on unlimited amount of attempts or weight can be taken off. At the end of the 14 mins, the complex must be fully completed before the buzzer.

1 REBECCA SAMUELS CROSSFIT COL
2 MOLLY FORTIER CROSSFIT PSC
3 ASHLEIGH DIXON CROSSFIT 1827
4 BRANDY LATIMER CROSSFIT PSC
5 SARAH WALLACE CROSSFIT 1827
6 GRACE DITZEND POLSKY'S STRENGTH AND CONDITIONING
1 HEATHER KENALTY CROSSFIT RPX
2 NATALIE TIDD POLSKYS STRENGTH & CONDITIONING
3 ABI MARTIN SAUGEEN SHORES CROSSFIT
4 ASHLEY HAYES CROSSFIT BRADFORD
5 KRISTA NORRISH SAUGEEN SHORES CROSSFIT
6 MARTA ZAUSZ CROSSFIT RPX
1
2 DAN RANGER CROSSFIT RPX
3 COLIN VILLENEUVE CROSSFIT COL
4 JUSTIN PEEL CROSSFIT COL
5 CASEY RODRIGUES CROSSFIT BRADFORD
6
1
2 TYLER WARREN POLSKY'S STRENGTH & CONDITIONING
3 ANDREW SEDMAN RADIX PERFORMANCE
4 STEVE STRACEY SAUGEEN SHORES CROSSFIT
5 JOSH THACKRAY CROSSFIT RPX
6

WOD 4: Spicy Snatch - Scaled

 At the count of 3,2,1 Go. Athletes will complete 30 snatches 75/55. 20 lateral burpees over bar, and 10 chin over bar pull ups. 
Time Cap = 6 Mins

Snatches can be any style as long as athletes finish in the standing position with bar stacked over the body and hips, knees, elbows fully extended.


Burpee can be step in and out, but must jump with two feet over the bar and land with both feet at same time. Chest must make contact with floor on each burpee. 
 
Pull up- chin must clearly pass over the bar. Any grip on the bar can be used. Strict, Kip or butterfly can used.


Score will be amount of reps completed at the 6 min cap or time when finished all 60 reps.

1 REBECCA SAMUELS CROSSFIT COL
2 MOLLY FORTIER CROSSFIT PSC
3 ASHLEIGH DIXON CROSSFIT 1827
4 BRANDY LATIMER CROSSFIT PSC
5 SARAH WALLACE CROSSFIT 1827
6 GRACE DITZEND POLSKY'S STRENGTH AND CONDITIONING
1 HEATHER KENALTY CROSSFIT RPX
2 NATALIE TIDD POLSKYS STRENGTH & CONDITIONING
3 ABI MARTIN SAUGEEN SHORES CROSSFIT
4 ASHLEY HAYES CROSSFIT BRADFORD
5 KRISTA NORRISH SAUGEEN SHORES CROSSFIT
6 MARTA ZAUSZ CROSSFIT RPX
1
2 DAN RANGER CROSSFIT RPX
3 COLIN VILLENEUVE CROSSFIT COL
4 JUSTIN PEEL CROSSFIT COL
5 CASEY RODRIGUES CROSSFIT BRADFORD
6
1
2 TYLER WARREN POLSKY'S STRENGTH & CONDITIONING
3 ANDREW SEDMAN RADIX PERFORMANCE
4 STEVE STRACEY SAUGEEN SHORES CROSSFIT
5 JOSH THACKRAY CROSSFIT RPX
6

At the count of 3,2,1 Go, athletes will start from behind a line in the parking lot, and complete a 3km time trial by foot. The finish line is back in the parking lot of the gym where you started. 

All Athletes, male and female will start at the same time. 

Map: from front door of gym, cross road to sidewalk on Gage, go right to the corner of westmount, turn left staying on sidewalk, turn left on Karn street, then left on Brybeck cres. which wraps around to westmount, back down to turn right at Gage, and return to finish line infront of gym.

Your score will be your placing, not your time.  

1 KRISTEN BOUJOS CROSSFIT TOTALITY
2 BHREAGH SCHIEL POLSKY STRENGTH AND CONDITIONING
3 SIOBHAN SCHIEL CROSSFIT PSC
4 JULIE DITZEND CROSSFIT PSC
5 BAILEY CLOUGH UNABATED CROSSFIT
6 EMILY COWELL UNABATED CROSSFIT
7 KOURTNEY FALLE CROSSFIT PSC
8 AUSTIN PARTRIDGE LIMITLESS PERFORMANCE
9 MIKE EGAN POLSKY STRENGTH AND CONDITIONING
10 MIKE COLVIN CROSSFIT PSC
11 COLE LEARN SAUGEEN SHORES CROSSFIT
12 GREGORY DAWKINS CROSFFIT PSC KITCHENER
13 TYLER HEBBRON CROSSFIT RPX
14 DAN WAUGH KINGS HIGHWAY CROSSFIT
15 BRAD VANWYNSBERGHE CROSSFIT DIVISION
16 EDDIE RICHTER LIMITLESS PERFORMANCE
17 GEORGE WINSOR POLSKY'S STRENGTH & CONDITIONING
18 DYLAN STEWART CROFFIT PSC
19 WILLIAM CLARKE CROSSFIT 1827

WOD 2: Jelly Jumps - RX

At count of 3,2,1 Go, athletes will complete 2 Rounds for time of: 21/15 cal Assault Bike, 15 box jump overs at 24" for men and 20" for women, and 9 Front Squats at 155/105 for RX.

Athlete must remain on the bike until monitor shows designated calories.

Box jump overs must be a two foot take off, two feet must touch the top of box, no extension required on top, and two feet land on opposite side of box. Hands may not contact legs during any part of this exercise. 

Front squat- athlete may squat clean their first rep. Hips must clearly drop bellow parallel line to the knee and reach full extension of hips and knees at the top of each rep.

1
2
3 KOURTNEY FALLE CROSSFIT PSC
4 EMILY COWELL UNABATED CROSSFIT
5 BAILEY CLOUGH UNABATED CROSSFIT
6
1
2 JULIE DITZEND CROSSFIT PSC
3 SIOBHAN SCHIEL CROSSFIT PSC
4 BHREAGH SCHIEL POLSKY STRENGTH AND CONDITIONING
5 KRISTEN BOUJOS CROSSFIT TOTALITY
6
1 WILLIAM CLARKE CROSSFIT 1827
2 DYLAN STEWART CROFFIT PSC
3 GEORGE WINSOR POLSKY'S STRENGTH & CONDITIONING
4 EDDIE RICHTER LIMITLESS PERFORMANCE
5 BRAD VANWYNSBERGHE CROSSFIT DIVISION
6 AUSTIN PARTRIDGE LIMITLESS PERFORMANCE
1 DAN WAUGH KINGS HIGHWAY CROSSFIT
2 TYLER HEBBRON CROSSFIT RPX
3 GREGORY DAWKINS CROSFFIT PSC KITCHENER
4 COLE LEARN SAUGEEN SHORES CROSSFIT
5 MIKE COLVIN CROSSFIT PSC
6 MIKE EGAN POLSKY STRENGTH AND CONDITIONING

WOD 3: Clean Up On Aisle 3 - RX

With the remainder of 14 min from WOD 2

Athlete will establish a max weight to complete 1 clean +1 hang clean +1 jerk

Any style of clean is allowed, as long as the bar rests in the front rack position with full hip and knee extension. The bar must then stay off the floor but reach a position in the hang where the arms are fully extended before returning to the front rack at full extension from any style clean. Then any style of jerk is allowed as long as athlete finishes in the full lock out with bar overhead in line with the body, feet in line with eachother and hips and knees fully extended. Weight can continue to be added on unlimited amount of attempts or weight can be taken off. At the end of the 14 mins, the complex must be fully completed before the buzzer.

1
2
3 KOURTNEY FALLE CROSSFIT PSC
4 EMILY COWELL UNABATED CROSSFIT
5 BAILEY CLOUGH UNABATED CROSSFIT
6
1
2 JULIE DITZEND CROSSFIT PSC
3 SIOBHAN SCHIEL CROSSFIT PSC
4 BHREAGH SCHIEL POLSKY STRENGTH AND CONDITIONING
5 KRISTEN BOUJOS CROSSFIT TOTALITY
6
1 WILLIAM CLARKE CROSSFIT 1827
2 DYLAN STEWART CROFFIT PSC
3 GEORGE WINSOR POLSKY'S STRENGTH & CONDITIONING
4 EDDIE RICHTER LIMITLESS PERFORMANCE
5 BRAD VANWYNSBERGHE CROSSFIT DIVISION
6 AUSTIN PARTRIDGE LIMITLESS PERFORMANCE
1 DAN WAUGH KINGS HIGHWAY CROSSFIT
2 TYLER HEBBRON CROSSFIT RPX
3 GREGORY DAWKINS CROSFFIT PSC KITCHENER
4 COLE LEARN SAUGEEN SHORES CROSSFIT
5 MIKE COLVIN CROSSFIT PSC
6 MIKE EGAN POLSKY STRENGTH AND CONDITIONING

WOD 4: Spicy Snatch -RX

 At the count of 3,2,1 Go. Athletes will complete 30 snatches at 95/65. 20 lateral burpees over bar, and 10 ring muscle ups 
Time Cap = 6 Mins


Snatches can be any style as long as athletes finish in the standing position with bar stacked over the body and hips, knees, elbows fully extended.


Burpee can be step in and out, but must jump with two feet over the bar and land with both feet at same time. Chest must make contact with floor on each burpee.


Ring muscle ups- must start from full hang with elbows extended and must finish fully lock out of elbow at top of the rings. Feet must not travel above the rings during any part of the muscle up.
 
Score will be amount of reps completed at the 6 min cap or time when finished all 60 reps.

1
2
3 KOURTNEY FALLE CROSSFIT PSC
4 EMILY COWELL UNABATED CROSSFIT
5 BAILEY CLOUGH UNABATED CROSSFIT
6
1
2 JULIE DITZEND CROSSFIT PSC
3 SIOBHAN SCHIEL CROSSFIT PSC
4 BHREAGH SCHIEL POLSKY STRENGTH AND CONDITIONING
5 KRISTEN BOUJOS CROSSFIT TOTALITY
6
1 WILLIAM CLARKE CROSSFIT 1827
2 DYLAN STEWART CROFFIT PSC
3 GEORGE WINSOR POLSKY'S STRENGTH & CONDITIONING
4 EDDIE RICHTER LIMITLESS PERFORMANCE
5 BRAD VANWYNSBERGHE CROSSFIT DIVISION
6 AUSTIN PARTRIDGE LIMITLESS PERFORMANCE
1 DAN WAUGH KINGS HIGHWAY CROSSFIT
2 TYLER HEBBRON CROSSFIT RPX
3 GREGORY DAWKINS CROSFFIT PSC KITCHENER
4 COLE LEARN SAUGEEN SHORES CROSSFIT
5 MIKE COLVIN CROSSFIT PSC
6 MIKE EGAN POLSKY STRENGTH AND CONDITIONING