WORKOUT # 1: "WILD ONES"

10 minutes to establish a 1 RM of:

Bench Press
Front Squat
Back Squat

1 #nobs INDEPENDENT
2 2 Chicks and a Hen CROSSFIT BARRIE
3 Badass Buddies CROSSFIT BARRIE
4 Beauty and Beast INDEPENDENT
5 The Bod Squad CROSSFIT BRADFORD
1 Blister sisters CROSSFIT BARRIE
2 CFB Momsters CROSSFIT BRADFORD
3 LUNA-CHICKS NEW U PERSONAL TRAINING STUDIO
4 Dirty Mother Thrusters CROSSFIT BRADFORD
5 Tinkle Belles CROSSFIT BARRIE
6
1 Complex bitches NA
2 Nothing to Jerk CROSSFIT BARRIE
3 Rock Paper Scissors CROSSFIT BARRIE
4 The Three Snatches CROSSFIT BRADFORD
5 Three's Company CROSSFIT BARRIE
6 WOD now , Wine later CROSSFIT EXHILARATE
1 Salute the Glutes CROSSFIT RESURRECTION
2 Age Gap but no Thigh Gap CROSSFIT SUDBURY
3 She-UNIT THE CABIN CROSSFIT
4 Belleville belles CROSSFIT BELLEVILLE
5 Awkwardly Majestic CROSSFIT 705
6 Wrist Guards CROSSFIT BARRIE
1 Silicon Squad THE CABIN CROSSFIT
2 Strong AF CROSSFIT NEWMARKET CENTRAL
3 Team Dearing INDEPENDENT
4 Will WOD for food CROSSFIT BARRIE
5 #BFB CROSSFIT BARRIE
6 WOD Now, Wine Later (1) CROSSFIT ORANGEVILLE

WORKOUT #2: "THE WATERFALL"

6 Rounds for Time:

18 Cal Row
16 Alt Dumbbell Snatches 35lbs (BAM: 20lbs)
14 Deadlifts 175lbs (BAM: 145lbs)

1 #nobs INDEPENDENT
2 2 Chicks and a Hen CROSSFIT BARRIE
3 Badass Buddies CROSSFIT BARRIE
4 Beauty and Beast INDEPENDENT
5 The Bod Squad CROSSFIT BRADFORD
6 Blister sisters CROSSFIT BARRIE
1 CFB Momsters CROSSFIT BRADFORD
2 LUNA-CHICKS NEW U PERSONAL TRAINING STUDIO
3 Dirty Mother Thrusters CROSSFIT BRADFORD
4 Tinkle Belles CROSSFIT BARRIE
5
6 Complex bitches NA
1 Nothing to Jerk CROSSFIT BARRIE
2 Rock Paper Scissors CROSSFIT BARRIE
3 The Three Snatches CROSSFIT BRADFORD
4 Three's Company CROSSFIT BARRIE
5 WOD now , Wine later CROSSFIT EXHILARATE
1 Salute the Glutes CROSSFIT RESURRECTION
2 Age Gap but no Thigh Gap CROSSFIT SUDBURY
3 She-UNIT THE CABIN CROSSFIT
4 Belleville belles CROSSFIT BELLEVILLE
5 Awkwardly Majestic CROSSFIT 705
6 Wrist Guards CROSSFIT BARRIE
1 Silicon Squad THE CABIN CROSSFIT
2 Strong AF CROSSFIT NEWMARKET CENTRAL
3 Team Dearing INDEPENDENT
4 Will WOD for food CROSSFIT BARRIE
5 #BFB CROSSFIT BARRIE
6 WOD Now, Wine Later (1) CROSSFIT ORANGEVILLE

WORKOUT #3: "PINK DRAGON"

AMRAP in 8 minutes:

50 Hang Power Cleans 125 (BAM: 85lbs)
50 Pull Ups (BAM: Ring Rows)
* Perform 24 Partner Wall Ball Shots to rotate into the workout 14lbs to
9ft (BAM: 10lbs to 9ft)*

1 #nobs INDEPENDENT
2 2 Chicks and a Hen CROSSFIT BARRIE
3 Badass Buddies CROSSFIT BARRIE
4 Beauty and Beast INDEPENDENT
1 The Bod Squad CROSSFIT BRADFORD
2 Blister sisters CROSSFIT BARRIE
3 CFB Momsters CROSSFIT BRADFORD
4 LUNA-CHICKS NEW U PERSONAL TRAINING STUDIO
1 Dirty Mother Thrusters CROSSFIT BRADFORD
2 Tinkle Belles CROSSFIT BARRIE
3 Complex bitches NA
4 Nothing to Jerk CROSSFIT BARRIE
1 Rock Paper Scissors CROSSFIT BARRIE
2 The Three Snatches CROSSFIT BRADFORD
3 Three's Company CROSSFIT BARRIE
4 WOD now , Wine later CROSSFIT EXHILARATE
1 Salute the Glutes CROSSFIT RESURRECTION
2 Age Gap but no Thigh Gap CROSSFIT SUDBURY
3 She-UNIT THE CABIN CROSSFIT
4 Belleville belles CROSSFIT BELLEVILLE
1 Awkwardly Majestic CROSSFIT 705
2 Wrist Guards CROSSFIT BARRIE
3 Silicon Squad THE CABIN CROSSFIT
4 Strong AF CROSSFIT NEWMARKET CENTRAL
1 Team Dearing INDEPENDENT
2 Will WOD for food CROSSFIT BARRIE
3 #BFB CROSSFIT BARRIE
4 WOD Now, Wine Later (1) CROSSFIT ORANGEVILLE

WORKOUT #4: "OBSCENE PINEAPPLE"

3:00 max dumbbell push ups (BAM: Incline Push Ups 20")
3:00 max box jump overs
3:00 max assault bike Cals

Then directly into...
800m weighted run dumbbells (50/35)

1 #nobs INDEPENDENT
2 2 Chicks and a Hen CROSSFIT BARRIE
3 Badass Buddies CROSSFIT BARRIE
4 Beauty and Beast INDEPENDENT
1 The Bod Squad CROSSFIT BRADFORD
2 Blister sisters CROSSFIT BARRIE
3 CFB Momsters CROSSFIT BRADFORD
4 LUNA-CHICKS NEW U PERSONAL TRAINING STUDIO
1 Dirty Mother Thrusters CROSSFIT BRADFORD
2 Tinkle Belles CROSSFIT BARRIE
3 Complex bitches NA
4 Nothing to Jerk CROSSFIT BARRIE
1 Rock Paper Scissors CROSSFIT BARRIE
2 The Three Snatches CROSSFIT BRADFORD
3 Three's Company CROSSFIT BARRIE
4 WOD now , Wine later CROSSFIT EXHILARATE
1 Salute the Glutes CROSSFIT RESURRECTION
2 Age Gap but no Thigh Gap CROSSFIT SUDBURY
3 She-UNIT THE CABIN CROSSFIT
4 Belleville belles CROSSFIT BELLEVILLE
1 Awkwardly Majestic CROSSFIT 705
2 Wrist Guards CROSSFIT BARRIE
3 Silicon Squad THE CABIN CROSSFIT
4 Strong AF CROSSFIT NEWMARKET CENTRAL
1 Team Dearing INDEPENDENT
2 Will WOD for food CROSSFIT BARRIE
3 #BFB CROSSFIT BARRIE
4 WOD Now, Wine Later (1) CROSSFIT ORANGEVILLE

WORKOUT #4: "OBSCENE PINEAPPLE"

3:00 max dumbbell push ups (BAM: Incline Push Ups 20")
3:00 max box jump overs
3:00 max assault bike Cals

Then directly into...
800m weighted run dumbbells (50/35)

1 #nobs INDEPENDENT
2 2 Chicks and a Hen CROSSFIT BARRIE
3 Badass Buddies CROSSFIT BARRIE
4 Beauty and Beast INDEPENDENT
1 The Bod Squad CROSSFIT BRADFORD
2 Blister sisters CROSSFIT BARRIE
3 CFB Momsters CROSSFIT BRADFORD
4 LUNA-CHICKS NEW U PERSONAL TRAINING STUDIO
1 Dirty Mother Thrusters CROSSFIT BRADFORD
2 Tinkle Belles CROSSFIT BARRIE
3 Complex bitches NA
4 Nothing to Jerk CROSSFIT BARRIE
1 Rock Paper Scissors CROSSFIT BARRIE
2 The Three Snatches CROSSFIT BRADFORD
3 Three's Company CROSSFIT BARRIE
4 WOD now , Wine later CROSSFIT EXHILARATE
1 Salute the Glutes CROSSFIT RESURRECTION
2 Age Gap but no Thigh Gap CROSSFIT SUDBURY
3 She-UNIT THE CABIN CROSSFIT
4 Belleville belles CROSSFIT BELLEVILLE
1 Awkwardly Majestic CROSSFIT 705
2 Wrist Guards CROSSFIT BARRIE
3 Silicon Squad THE CABIN CROSSFIT
4 Strong AF CROSSFIT NEWMARKET CENTRAL
1 Team Dearing INDEPENDENT
2 Will WOD for food CROSSFIT BARRIE
3 #BFB CROSSFIT BARRIE
4 WOD Now, Wine Later (1) CROSSFIT ORANGEVILLE