Witches and WODs 2014 Competition – Registration Closing

Witches and WODs 2014 Competition – Registration Closing

Registration will close this weekend and we still need more athletes to move forward.

Current Registration Leaders by province:

PEI

  1. Court6 CrossFit
  2. CrossFit Summerside
  3. CrossFit Charlottetown
  4. CrossFit 782

NS

  1. Blended Athletic

NB

  1. CrossFit Xclusive

Having trouble deciding if the Witches and WODs 2014 Competition is for you?

We hope to have you out mid-day on Sunday so you can get home at a reasonable time.

Come help us break in our new box and thrown down with fellow competitors in a fun environment.

WODRocket Sign up:
http://www.wodrocket.com/index.php?option=com_ohanah&view=event&id=621

The full list of WOD’s are below:

Event 1

10 AMRAP

4 Deficit HSPU’s RX’d / 4 Pushups off plate Scaled andMasters
6 Power Snatch
Weights:
145/105 RX’d
105/75 Scaled/Maters
8 Lateral BB Burpees

Event 2

Barbell Complex, 7 min to establish max weight.

– All distinct movement with a clear pause between each movement.

1 Squat Clean, movement ends when the athlete standing up
1 Front Squat, movement ends when the athlete standing up
1 Shoulder to Overhead, going directly into a Thruster will be a “no rep”
Strict Press, Push Press or Push Jerk
1 Overhead Squat

Event 3 – (10 – 12 min time cap)

50 Double Unders RX’d / Scaled and Masters option to do 3x singles*
20 T2B – RXd / 15 Sit up Get Ups with plate – Scaled/Master
15 OH Stationary Lunges (total)
10 Box Jumps 30/24 Rx’d / Scaled and Masters 24/20

Middle – 10 Bar/Ring Muscle Ups Rx’d / Scaled and Masters Pull-ups

10 Box Jumps 30/24 Rx’d / Scaled and Masters 24/20
15 OH Stationary Lunges (total)
20 T2B – RXd / 15 Sit up Get Ups with plate – Scaled/Master
50 Double Unders RX’d / Scaled and Masters option to do 3x singles*

*For Scaled and Master you must indicate to your judge either double Unders or singles before you start. It will be same movement for the entire workout.

Event 4

Couplet
Deadlifts and Bench Press, 8 min time cap
12-10-8-6-4-2

Deadlift weight:
255/185 RX Men/Women
205/145 Scaled and Masters Men/Women

Bench Press weight:
155/95 RX Men/Women
135/75 Scaled and Masters Men/Women

Event 5 – 7 min time cap

3 Rep Max Front Squat

Steven Bishop - Author

1 Comment

  1. Frank | October 6, 2014 at 10:14 am
     

    HI is it on? i hope so…

    Reply

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