CrossFit North Van competition results

This past weekend at CrossFit North Van AJ, Mama C, Scoots and myself competed in a Weightlifting and CrossFit competition.  Everyone did amazing with lots of PR’s and should be very proud of themselves.  The competition was a two day event with 6 workouts and a final for the top 6 men and woman.

WOD 1 – Max Snatch
WOD 2 – Max Clean & Jerk
WOD 3 – Max metres of rowing in 5 minutes
WOD 4 – Fran (21-15-9 Reps of thrusters and pullups)
WOD 5 – 12 minute AMRAP of 20 WB, 20 Pushups, 50 DU’s, 20 BJ and 20 TTB)
WOD 6 – 3 rounds of 10 double KB russian swing, 10 KB front squat, 10 burpees
The Final (top 6 males/females) – 20 Back squats, 15 HSPU, 15 Box Jumps, 10 Clean and Jerk, 10 Snatches, 5 rope climbs

Check the great results from your family 🙂

 

2013 CFNV Challenge Ladies Final Results

2013 CFNV Challenge Mens Final Results

Olympic Lifting Results by Weight Class

 

 

Important Notice:  It is a long weekend, so take a look at the posters in the gym for the hours!

Workout of the Day:

Buy In – Mobility Warmup

Skill of the month – test (1) Max consecutive muscle ups (2) Max consecutive pullups and ring dips (3) Max consecutive pullups or ring dips. If you have already tested, spend the time working on a goat.

* Coaches, please record the scores and if the athlete used any assistance, what was it?

WOD – 7 Rounds for time:

12 Med Ball Clean (20/14)
10 Overhead Squat (75/55)

Zone 4 – scale to 5 rounds with RX weight
Zone 3 – scale OHS to 55/45
Zone 2 – scale clean to 14/10, scale OHS as needed
Zone 1 – scale rounds as needed

Cash Out – Couch Stretch

Extra Credit: Russian Swing (HAP) 12 reps EMOTM for 10 Minutes