So the first WOD is still running and the number of results worldwide has mounted up to 5 or 6 thousand… with more to come! Many of our Zoners have taken on the workout while others are waiting until the right moment to crush it!
For those of you who haven’t done the WOD yet or are aiming to have a second go at it, we’ll be holding an official time slot on Sunday from 130-330pm for you to get it done. All scores MUST be in on Sunday night or it will not count! They have extended the deadline for this week but I would not risk it – make sure your score is submitted by 5pm Sunday at the latest. Please RSVP to the comments if you are planning to come in and do the WOD.
Any and all volunteer judges are welcome as long as you are comfortable with the movement standards, can count double unders quickly, and have no problem making quick calls on reps.
Non-competitors can drop by and work on skills in an Open Gym format with the caveat that priority will be given to athletes pursuing their Games attempts.
Competitors/judges who have not recieved Games emails from me but would like to be on the list, send me an message at cam(at)crossfitzone.ca.
Buy-in: Group mobility warm-up: coach led
Then: Grab a partner and make a team name… theme is “Jungle”
WOD: Partner Road Runner
You and your partner will each do:
5 rounds of:
- 200m run
- 6 sumo deadlift high pulls (65/95) + 6 barhop burpees
While one partner is out on the run, the other does the sdhp/burpee combo. When the runner returns, partners switch stations.
Zone 2 – scale to 45/65
Zone 1 – scale as needed
Cash-Out: Core circuit – (12 sec plank variation, 12 sec double crunch, 12 sec knees bent crunch, 24 sec rest) x 4