10 Minutes Total for Team to Establish 1rm Complex for each Athlete BB Complex: 1 Clean + 3 Front Squats - Clean can be any variation (muscle, power, squat, split) - BB weight can go up or down - BB collars must be used for the lift to be counted - Any order throughout the 10 minutes - Score = Athlete 1 + Athlete 2 + Athlete 3 1rm complex
1 Swole Sisters SHALLOW LAKE STRENGTH & CONDITIONING
2 CFL PAIN Killers CROSSFIT LIMESTONE
3 Barbellas CROSSFIT TOTALITY
4 Dream Team CROSSFIT LIVING THE DREAM AJAX
5 3 GIRLS AND A BARBELL CROSSFIT BELLEVILLE
6 3 Peas in a WOD CROSSFIT YKV
7 Run EMC CROSSFIT DSF
8 Chalk Dirty to Me CROSSFIT TRENT
1 Kip Lifting CROSSFIT BELLEVILLE
2 Snatch Us If You Can CROSSFIT TRENT
3 Rip That Snatch CROSSFIT OSHAWA
4 Drop it Like a Squat SHALLOW LAKE STRENGTH & CONDITIONING
5 Crossfit Brontide CROSSFIT BRONTIDE
6 Aggressively Average CROSSFIT TOTALITY
7 Team ZFs MIND-SET CENTRE
8 Rogue Siryns CROSSFIT KAWARTHA
1 Work Now W(h)ine Later CROSSFIT TOTALITY
2 Jacked In a Box CROSSFIT BELLEVILLE
3 Just Add WODer CROSSFIT BELLEVILLE
4 Flat Chests and Personal Bests CROSSFIT DIOXIDE
5 What the Hell CROSSFIT BELLEVILLE
6 TripleUnderDogs CROSSFIT TRENT
7 Doughnut judge us CROSSFIT LIVING THE DREAM AJAX
8 Chalk dirty to me (CFK) CROSSFIT KAWARTHA
1 CrossFit Limestone CROSSFIT LIMESTONE
2 Threes a Charm CROSSFIT BELLEVILLE
3 Crossfit Lindsay CROSSFIT LINDSAY
4 Girls of Queen Street CROSSFIT QUEEN STREET
5 Run This Mother CROSSFIT TRENT
6 Buns N Guns CROSSFIT LIVING THE DREAM AJAX
7 Bar "belles" CROSSFIT BELLEVILLE - CROSSFIT STRATOS
8 Scaled As Hell BELLEVILLE CRISSFIT
1 3 Best Fran's CROSSFIT STRATOS.
2 Mamma & the Cubs CROSSFIT TOTALITY
3 LTD Shorties CROSSFIT LIVING THE DREAM AJAX
4 Meet Me At The Bar
5 COOKIE & CREAM YIATI CROSSFIT
6 Crossfitting for Cleavage CROSSFIT BELLEVILLE
7 Muscles & mascara SHALLOW LAKE STRENGTH & CONDITIONING
8 AKA
AMRAP in 10 minutes: 10 Toes to Bar 15 Alternating Dumbbell Snatches 35lbs 20 Deadlifts 155lbs - Athletes will flow through this AMRAP using a EMOM style as follows: 0:00 to 1:00 - Athlete 1 1:00 to 2:00 - Athlete 2 2:00 to 3:00 - Athlete 3 3:00 to 4:00 - Athlete 1 4:00 to 5:00 - Athlete 2 5:00 to 6:00 - Athlete 3 6:00 to 7:00 - Athlete 1 7:00 to 8:00 - Athlete 2 8:00 to 9:00 - Athlete 3 9:00 to 10:00 - Any Athlete Score: Reps
1 Swole Sisters SHALLOW LAKE STRENGTH & CONDITIONING
2 CFL PAIN Killers CROSSFIT LIMESTONE
3 Barbellas CROSSFIT TOTALITY
4 Dream Team CROSSFIT LIVING THE DREAM AJAX
5 3 GIRLS AND A BARBELL CROSSFIT BELLEVILLE
1 3 Peas in a WOD CROSSFIT YKV
2 Run EMC CROSSFIT DSF
3 Chalk Dirty to Me CROSSFIT TRENT
4 Kip Lifting CROSSFIT BELLEVILLE
5 Chalk dirty to me (CFK) CROSSFIT KAWARTHA
1 Rip That Snatch CROSSFIT OSHAWA
2 Drop it Like a Squat SHALLOW LAKE STRENGTH & CONDITIONING
3 Crossfit Brontide CROSSFIT BRONTIDE
4 Aggressively Average CROSSFIT TOTALITY
5 Team ZFs MIND-SET CENTRE
1 Rogue Siryns CROSSFIT KAWARTHA
2 Work Now W(h)ine Later CROSSFIT TOTALITY
3 Jacked In a Box CROSSFIT BELLEVILLE
4 Just Add WODer CROSSFIT BELLEVILLE
5 Flat Chests and Personal Bests CROSSFIT DIOXIDE
1 What the Hell CROSSFIT BELLEVILLE
2 TripleUnderDogs CROSSFIT TRENT
3 Doughnut judge us CROSSFIT LIVING THE DREAM AJAX
4 Snatch Us If You Can CROSSFIT TRENT
5 CrossFit Limestone CROSSFIT LIMESTONE
1 Threes a Charm CROSSFIT BELLEVILLE
2 Crossfit Lindsay CROSSFIT LINDSAY
3 Girls of Queen Street CROSSFIT QUEEN STREET
4 Run This Mother CROSSFIT TRENT
5 Buns N Guns CROSSFIT LIVING THE DREAM AJAX
1 Bar "belles" CROSSFIT BELLEVILLE - CROSSFIT STRATOS
2 Scaled As Hell BELLEVILLE CRISSFIT
3 3 Best Fran's CROSSFIT STRATOS.
4 Mamma & the Cubs CROSSFIT TOTALITY
5 LTD Shorties CROSSFIT LIVING THE DREAM AJAX
1 Meet Me At The Bar
2 COOKIE & CREAM YIATI CROSSFIT
3 Crossfitting for Cleavage CROSSFIT BELLEVILLE
4 Muscles & mascara SHALLOW LAKE STRENGTH & CONDITIONING
5 AKA
For Time: 150 Double Unders 150 Wall Ball Shots 14lbs to 9ft Max Burpee Box Jumps 20"
 NOTES: -1 Athlete works at a time, switch out Athletes whenever needed. No min or max work requirement. - Burpee BJs: Step ups allowed. Must be fully extended on top of box. Burpees must be completed facing the box and both feet must touch the top of the box on each rep. - Time Cap: 12 Mins - Score = Reps
1 Swole Sisters SHALLOW LAKE STRENGTH & CONDITIONING
2 CFL PAIN Killers CROSSFIT LIMESTONE
3 Barbellas CROSSFIT TOTALITY
4 Dream Team CROSSFIT LIVING THE DREAM AJAX
5 3 GIRLS AND A BARBELL CROSSFIT BELLEVILLE
1 3 Peas in a WOD CROSSFIT YKV
2 Run EMC CROSSFIT DSF
3 Chalk Dirty to Me CROSSFIT TRENT
4 Kip Lifting CROSSFIT BELLEVILLE
5 Chalk dirty to me (CFK) CROSSFIT KAWARTHA
1 Rip That Snatch CROSSFIT OSHAWA
2 Drop it Like a Squat SHALLOW LAKE STRENGTH & CONDITIONING
3 Crossfit Brontide CROSSFIT BRONTIDE
4 Aggressively Average CROSSFIT TOTALITY
5 Team ZFs MIND-SET CENTRE
1 Rogue Siryns CROSSFIT KAWARTHA
2 Work Now W(h)ine Later CROSSFIT TOTALITY
3 Jacked In a Box CROSSFIT BELLEVILLE
4 Just Add WODer CROSSFIT BELLEVILLE
5 Flat Chests and Personal Bests CROSSFIT DIOXIDE
1 What the Hell CROSSFIT BELLEVILLE
2 TripleUnderDogs CROSSFIT TRENT
3 Doughnut judge us CROSSFIT LIVING THE DREAM AJAX
4 Snatch Us If You Can CROSSFIT TRENT
5 CrossFit Limestone CROSSFIT LIMESTONE
1 Threes a Charm CROSSFIT BELLEVILLE
2 Crossfit Lindsay CROSSFIT LINDSAY
3 Girls of Queen Street CROSSFIT QUEEN STREET
4 Run This Mother CROSSFIT TRENT
5 Buns N Guns CROSSFIT LIVING THE DREAM AJAX
1 Bar "belles" CROSSFIT BELLEVILLE - CROSSFIT STRATOS
2 Scaled As Hell BELLEVILLE CRISSFIT
3 3 Best Fran's CROSSFIT STRATOS.
4 Mamma & the Cubs CROSSFIT TOTALITY
5 LTD Shorties CROSSFIT LIVING THE DREAM AJAX
1 Meet Me At The Bar
2 COOKIE & CREAM YIATI CROSSFIT
3 Crossfitting for Cleavage CROSSFIT BELLEVILLE
4 Muscles & mascara SHALLOW LAKE STRENGTH & CONDITIONING
5 AKA
Workout 4a and 4b will be completed simultaneously with a 8 Minute running clock 4a: AMRAP in 8 minutes: 2 Thrusters 65lbs 2 Pullups 4 Thrusters 4 Pullups 6 Thrusters 6 Pullups - 2A Score = Total Reps
1 Swole Sisters SHALLOW LAKE STRENGTH & CONDITIONING
2 CFL PAIN Killers CROSSFIT LIMESTONE
3 Barbellas CROSSFIT TOTALITY
4 Dream Team CROSSFIT LIVING THE DREAM AJAX
5 3 GIRLS AND A BARBELL CROSSFIT BELLEVILLE
1 3 Peas in a WOD CROSSFIT YKV
2 Run EMC CROSSFIT DSF
3 Chalk Dirty to Me CROSSFIT TRENT
4 Kip Lifting CROSSFIT BELLEVILLE
5 Chalk dirty to me (CFK) CROSSFIT KAWARTHA
1 Rip That Snatch CROSSFIT OSHAWA
2 Drop it Like a Squat SHALLOW LAKE STRENGTH & CONDITIONING
3 Crossfit Brontide CROSSFIT BRONTIDE
4 Aggressively Average CROSSFIT TOTALITY
5 Team ZFs MIND-SET CENTRE
1 Rogue Siryns CROSSFIT KAWARTHA
2 Work Now W(h)ine Later CROSSFIT TOTALITY
3 Jacked In a Box CROSSFIT BELLEVILLE
4 Just Add WODer CROSSFIT BELLEVILLE
5 Flat Chests and Personal Bests CROSSFIT DIOXIDE
1 What the Hell CROSSFIT BELLEVILLE
2 TripleUnderDogs CROSSFIT TRENT
3 Doughnut judge us CROSSFIT LIVING THE DREAM AJAX
4 Snatch Us If You Can CROSSFIT TRENT
5 CrossFit Limestone CROSSFIT LIMESTONE
1 Threes a Charm CROSSFIT BELLEVILLE
2 Crossfit Lindsay CROSSFIT LINDSAY
3 Girls of Queen Street CROSSFIT QUEEN STREET
4 Run This Mother CROSSFIT TRENT
5 Buns N Guns CROSSFIT LIVING THE DREAM AJAX
1 Bar "belles" CROSSFIT BELLEVILLE - CROSSFIT STRATOS
2 Scaled As Hell BELLEVILLE CRISSFIT
3 3 Best Fran's CROSSFIT STRATOS.
4 Mamma & the Cubs CROSSFIT TOTALITY
5 LTD Shorties CROSSFIT LIVING THE DREAM AJAX
1 Meet Me At The Bar
2 COOKIE & CREAM YIATI CROSSFIT
3 Crossfitting for Cleavage CROSSFIT BELLEVILLE
4 Muscles & mascara SHALLOW LAKE STRENGTH & CONDITIONING
5 AKA
Workout 4a and 4b will be completed simultaneously with a 8 Minute running clock 4b: AMRAP in 8 minutes: Max Rep Cals on Rower - 2B Score = Total Cals
1 Swole Sisters SHALLOW LAKE STRENGTH & CONDITIONING
2 CFL PAIN Killers CROSSFIT LIMESTONE
3 Barbellas CROSSFIT TOTALITY
4 Dream Team CROSSFIT LIVING THE DREAM AJAX
5 3 GIRLS AND A BARBELL CROSSFIT BELLEVILLE
1 3 Peas in a WOD CROSSFIT YKV
2 Run EMC CROSSFIT DSF
3 Chalk Dirty to Me CROSSFIT TRENT
4 Kip Lifting CROSSFIT BELLEVILLE
5 Chalk dirty to me (CFK) CROSSFIT KAWARTHA
1 Rip That Snatch CROSSFIT OSHAWA
2 Drop it Like a Squat SHALLOW LAKE STRENGTH & CONDITIONING
3 Crossfit Brontide CROSSFIT BRONTIDE
4 Aggressively Average CROSSFIT TOTALITY
5 Team ZFs MIND-SET CENTRE
1 Rogue Siryns CROSSFIT KAWARTHA
2 Work Now W(h)ine Later CROSSFIT TOTALITY
3 Jacked In a Box CROSSFIT BELLEVILLE
4 Just Add WODer CROSSFIT BELLEVILLE
5 Flat Chests and Personal Bests CROSSFIT DIOXIDE
1 What the Hell CROSSFIT BELLEVILLE
2 TripleUnderDogs CROSSFIT TRENT
3 Doughnut judge us CROSSFIT LIVING THE DREAM AJAX
4 Snatch Us If You Can CROSSFIT TRENT
5 CrossFit Limestone CROSSFIT LIMESTONE
1 Threes a Charm CROSSFIT BELLEVILLE
2 Crossfit Lindsay CROSSFIT LINDSAY
3 Girls of Queen Street CROSSFIT QUEEN STREET
4 Run This Mother CROSSFIT TRENT
5 Buns N Guns CROSSFIT LIVING THE DREAM AJAX
1 Bar "belles" CROSSFIT BELLEVILLE - CROSSFIT STRATOS
2 Scaled As Hell BELLEVILLE CRISSFIT
3 3 Best Fran's CROSSFIT STRATOS.
4 Mamma & the Cubs CROSSFIT TOTALITY
5 LTD Shorties CROSSFIT LIVING THE DREAM AJAX
1 Meet Me At The Bar
2 COOKIE & CREAM YIATI CROSSFIT
3 Crossfitting for Cleavage CROSSFIT BELLEVILLE
4 Muscles & mascara SHALLOW LAKE STRENGTH & CONDITIONING
5 AKA