Cheer on the Zoner’s at the Winter Games!

CrossFit Victoria BC - Crossfit Zone Super heros

There will be a class at the gym at 10:00am today!

Hey CrossFit Zoners!

Just a reminder that your fellow athlete and coaches are competing in the CrossFit Winter Games Challenge at CrossFit Taranis today.  We are scheduled to be at the gym at 8:30am and workouts commencing at 10:00am.  We will be competing in 3 workouts through out the day.  This will be a full day a event, so come on down anytime to show your support!

The athletes competing are:

  • Sean Falconer – Spidey
  • Mehul Gandhi – M-Train
  • Cam Birtwell – Turts
  • Krista Kitson – KDF
  • Lani Shields
  • Deanna Whiteley – Angry Kitten

Why don’t we have a nick name for Lani? Or do we? Post to the comments…

Check out the details of the challenge:

Schedule of Events:

8:30am – 9:30am – Registration ( we will receive our heat numbers and times)

10:00am – WOD # 1

3 Rounds:

  • 1 Power Snatch
  • 5 Overhead Squats
  • 5 Squat cleans
  • 50 Double unders

Advanced Male – 135lbs / Advanced Female – 85lbs

Intermediate Male – 95lbs / Intermediate Female – 65lbs

12:40pm – WOD # 2

For Time:

  • 1 Mile run
  • 30 Box Jumps (20/24)
  • 30 Burpees
  • 30 Wall Balls (14/20)
  • 30 GHD Situps

Intermediate category – scale reps to 25; sub ab mat situps

3:00pm – WOD #3

Advanced Male:

12-9-6 Reps for Time:

  • Deadlift (275lbs)
  • Muscle ups

Advanced Female/ Intermediate Male:

12-9-6 Reps for Time:

  • Deadlift (225lbs)
  • Chest to bar pullups
  • Ring dips

Intermediate Female:

12-9-6 Reps for Time:

  • Deadlift (155lbs)
  • Pullups
  • Pushups

Heat 1 will begin at the start time. I am not sure how many heats there are.

Today’s Workout:

Buy In – Clean and Jerk basics – 20 minutes

WOD – Team Grace 

  • In teams of 3, complete 90 reps of clean and jerk (Elite: 95/135lb)
  • Only one person may go at one time
  • All team members must complete 30 reps, no more, no less
  • Scale weights as follows:  Zone 4: 75/115, Zone 3: 65/95, Zone 2: 45/65, Zone 1: scale to ability
  • One bar per team – strategize for weight changes!

Cash Out – 500m run then go cheer on the Zone Competitors at the Winter Games!
100 Day Burpee Challenge:

Burpees today:  5

Buy-in: 15


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