Day 1 Complete! Congrats to the two teams and the individuals who pushed hard on the handstand pushups and snatches. There were a few PRs on the snatches! Way to go team…. you can check out the results online: http://flexfwd.com/Community/CompetitionScoring?c=3
Feel free to head down for Day 2 at the Taranis Winter Challenge to show your support. Remember that if you don’t have a ticket for the day, you need to show up at 7:30am to secure a ticket.
WOD #1 Individuals:
AMRAP in 7 minutes of:
- 1 attempt of max HSPUs (head to ground, no kip)
- Power snatch 1RM, as many attempts as needed
- 1 attempt of max HSPUs (head to ground, no kip)
WOD#1 Team:
AMRAP in 12 Minutes:
- 1 attempt of max HSPUs each (head to ground, no kip)
- Max Power snatch reps 95/145lbs
- 1 attempt of max HSPUs each (head to ground, no kip)
WOD # 2 for individuals:
5Km Run at Clover Point
WOD #2 for Teams:
400M relay run with 20lb Medball
- Team member 1 runs 400M
- Team member 2 runs 400M
- Team member 3 runs 400M
- Team member 4 runs 400M
- Team member 4 runs 400M
- Team member 3 runs 400M
- Team member 2 runs 400M
- Team member 1 runs 400M
Class Announcement Reminder:
Don’t forget that there will only be a 10:00am class today (Saturday, November 5th). The 9:00am class and 11:00am intro will be cancelled due to the Taranis Winter Challenge. Sorry for any inconvenience.
Today’s Workout:
Buy In – Coach led dynamic warmup. Find a partner and make your team name a running theme to show your support for the Zoners that are running tomorrow am.
WOD –
3 Rounds for time:
- 500M row
- 5 pushups
- 10 double crunch
- 15 squats
Partner 1 completes the 500M row, then partner 2 completes the 500M row. Partner 1 completes 1 round of 5 pu, 10 dc, 15 sq, then Partner 2 completes 1 round of 5 pu, 10 dc, 15 sq. Continue the next 2 rounds of the workout in that same fashion.
Cash Out – Group stretch, then head down to cheer on your family at the Winter Challenge.
Individual run-loop along water from clover point to Dallas and menzies. I am at halfway mark marshaling. Girls take off at 815-come down an watch!
Team wod complete… Both zone teams came 3rd in our heats! Good job team.
950 still 10 ticks available
Event 3 individual
2min amrap dus
7min Couplet
20-15-9 shoulder to overhead and bar facing burpees
115/75
Team gauntlet
100 Dus
25 shoulder to over
25 burpees all members must go through then go back
Best. Gord. Picture. Ever.
the pic is fun if you flip it around too!
RX: 5 rounds with 10 WB’s and 3 Toes to Bars. This was tough toginht I didn’t feel the greatest toginht. The Toes to Bars were tough! Used the gymnastic grips toginht.
WOD # 5 individual heats is a pulley/thruster an AMRAP in 8 mins of 3 2 pood KB pulley for men 1.5 for women and 6 thrusters 115 men 75 women
OMG!!!!!!!! Sean, Deanna, France and Shannon!!!!!!!!!! I PASSED ALL OF MY TESTS!!!!!!!!! I can't tell you how excited I am! 7 Hours and I just finished!! Gonna go check out Ottawa CrossFit this week. See you guys next Monday! Hope the Winter challenge was awesome! Again guys, thank you so much for your help!!!!!
Way to go Kristina! I had no doubt in my mind about it. So proud of you 😀
That is such great news Kristina….although I will be sad to see you go, what a great oppertunity for you. Great work
CONGRATS Kristina! That's so exciting! Great work girl! knew you could do it!