Kelly Challenge Baseline – Results

CrossFit Victoria BC - conrad

Last Name First Name Category Baseline Final
Mullback Katie Beginner ’20:10  
Tunbridge Dave Beginner ’20:15  
Chen Felix Beginner ’26:26  
Chen Ivy Beginner ’27:02  
Mowat Erin Intermediate ’30:48  
Bryan Catherine Intermediate ’33:25  
Rotchford Joey Intermediate ’34:48  
Robichaud Nicole Intermediate ’35:09  
Williams Liz Intermediate ’37:24  
James Tom Advanced ’24:00  
Calendar Chris Advanced ’25:10  
Bruce Sean Advanced ’26:01  
Parker Lucas Advanced ’26:46  
Brown Eric Advanced ’26:48  
Fox Conrad Advanced ’28:25  
Medeiros Justin Advanced ’28:34  
Meijer Ann Advanced ’28:37  
Kitson Krista Advanced ’28:46  
Moore Chris Advanced ’29:34  
Brandsma Kathleen Advanced ’29:53  
Peterson Donald Advanced ’31:06  

Great job everyone!  If you were unable to make it on Saturday and you would like to get your baseline in, please set up a time with the coaches.   Train hard for the next 8 weeks to achieve the most improvement.  The finals are Saturday, April 10th at 9:00am.

Photos are up on flickr and facebook!

Don’t forget that the Foundation Seminar is Sunday, February 21st @ 9:00am.  If you have not registered yet, please email admin

Today’s Workout:

Buy In – Overhead squat, SDHP, and Front Squat technique

WOD – “Airforce”

This wod is from the Midwest (US) Sectional that went on last weekend.  (see video). Complete the following exercises for time:

  • 20 Thrusters
  • 20 Sumo Deadlift High Pulls
  • 20 Push press/push jerks
  • 20 Overhead squats
  • 20 Front squats
  • Bar weight – 65/95

*** this wod has a TWIST – every minute on the minute you must stop whatever you are doing and perform 4 burpees.  The workout also starts with 4 burpees.  You must scale correctly and WORK FAST or you will end up doing a lot more work!

Zone 4:  scale bar weight to 55/75

Zone 3: scale bar weight to 35/55
Zone 2: scale bar weight to 25/45 

Zone 1: scale bar weight as needed, 10-20 reps each exercise

Cash Out – 1000m jog and stretch as needed

Running WOD

7 x 400 at 5-K pace

Please post in the comments when and where you are doing your run if you would like people to join you!

100 Day Burpee Challenge:

Burpees today: 78

Buy-in: 3081


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