Hey guys,
So here it is, the final update!
The Workouts:
Workout 1:
Relay race
10 KB swings (55/35)
10 burpees
100ft sled push
Add 10 or 15# plate to sled
The men of the team will be on one side with a 55# Kettle Bell & 15# plates. The women on the opposite side with a 35# Kettle Bell & 10# plates. At the count of 3-2-1.. the first female team member begins the KBS & Burpees, once completed they will push the sled (already loaded with a 10# plate) to the opposite side. Upon reaching the other side the first male member may only begin the Kettle Bell Swings once a 15# plate has been placed on the sled. This continues until the final team member has crossed the finish line.
Workout 2:
The team begins with one barbell loaded to 135#… ONE PERSON WORKS AT A TIME. Each team member does one set of 15 Reps.
Person 1 does 15 power cleans
Person 2 does 15 deadlifts
Person 3 does 15 bar facing burpees
Person 4 does 15 deadlifts
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Then, once the final deadlift has been completed the team moves on. Here, ALL TEAM MEMBERS ARE WORKING AT ONCE. Upon completion of your station, you must TAKE A KNEE, WHEN ALL TEAM MEMBERS ARE KNEELING, the team rotates to the next station and begins again. Repeating this until each member has completed each station.
Station 1: 30 wall ball (14#)
Station 2: 30 goblet reverse lunges (35#)
Station 3: 300m row
Station 4: 30 box jump step down (20′)
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2 people each do 50 air squats (SIMULTANEOUSLY)
– Team members must double high five at the top of each rep. Patty cake style.
Then
2 people each do 20 burpees (SIMULTANEOUSLY)
– Again, team members must double high five at the top of each rep. PATTY CAKE STYLE. Extra points for the song.
Then TIME!
Day Schedule:
Here is how the day will break down, of course we have the chance of running over time but I’m pretty awesome at this stuff and I am being very generous with the time sooooooooooo I can’t see us going later than 2pm… I’m kind of a big deal, people know me.
9:30 – 10:00am : Registration/briefing
Please arrive at the gym around 9:30. Members from the school will be on site to collect team donations. Please bring donation on the morning of the event and pay all together as a team to make it easy on those collecting, they are able to issue individual tax receipts if requested. Donation is a minimum $100, checks should be made out to The Children’s Heritage Fund.
Once you have dropped off donation, make your way across the street to the park where event 1 will take place. Rain is always a possibility and the weather man is as good at predicting the weather as Dave Castro is at programming (BURN)… so the plan is to be outside for event 1 unless the weather is so bad that even a duck wouldn’t workout in it. Please dress accordingly! We have turf in doors, so we do have a back up plan 🙂
10:15am – 11:00am : Event 1
Heat 1:
Sublime (Tim Skelly)
Get Ripped Or WOD Trying
Ultimate Warriors
Top Notch Belles and Balls
Heat 2:
Prairie CrossFit (Shane)
LDF (Lynne)
The Old and The Beautiful
Shop Gym (Kirsta)
Heat 3:
CFW (Quinn)
Kettle Bellas and Fellas
Sublime (Brendan)
Snatchtastic Four
Heat 4:
Bare Naked Burpees
Bear Naked Complex
Sublime (Melissa)
Undefeated (Justin)
Heat 5:
Shinobi (Rich)
Jerk Now, Clean Later
Sublime (Scott Rand)
Sublime (Bernard)
12:00 – 2:00pm : Event 2
Heats will remain same as Event 1!
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