3rd Annual CrossFit Canmore Challenge

3rd Annual CrossFit Canmore Challenge

Prizes, food, beverages, and fun!!!
$25 for CrossFit Canmore members
$50 for everyone else
Click to register.

CrossFit Canmore – Waiver

Schedule:
November 17, 2012
0800: Athlete registration & warmup
0845: Athlete briefing
0900: Event #1 begins
1010: Event #2 begins
1100: Event #3 begins
1300: Event #4 begins
~1600: Awards

Workouts:
Movement standards and scaling will be discussed at the athlete briefing.
You must choose your category before you start WOD 1 (Rx or Scaled).

WOD #1

3RM Overhead Squat
3 attempts in 10min
3RM Overhead Squat
3 attempts in 10min

WOD #2

(5min time cap)
50 DU
Sandbag Sprint #34/#53
(5min time cap)
100 Skips
Sandbag Sprint #34/#53

WOD #3

3 rounds (10min time cap)
5 Cleans #95/#135
10 Burpees
30cal Airdyne
5 rounds (10min time cap)
5 Cleans #65/#95
10 Burpees
30cal Airdyne

WOD #4

For time (18 min cap):
5 Bar MU or 5 Pullovers(drops placing)
15 Fat Bar Deadlifts (#95/135lbs)
500m row
30 Hand Release Push-ups
15 Push Press or Jerk (#95/135lbs)
30 Air Squats
15 Front squat (#95/135lbs)
500m row
15 Fat Bat Deadlifts (#95/135lbs)
5 Bar MU or 5 Pullovers (drops placing)
For time (18 min cap):
10 Pullups
15 Fat Bar Deadlifts (#65/95lbs)
500m row
15 Hand Release Push-ups
15 Push Press or Jerk (#65/95lbs)
15 Air Squats
15 Front squat (#65/95lbs)
500m row
15 Fat Bat Deadlifts (#65/95lbs)
10 Pullups

Results: http://goo.gl/Ls9Mn

Heats: http://goo.gl/yfqqz

Location: Click here for map

Parking: We have room for four cars in front of CrossFit Canmore. Additional parking is available on the street (shown below in green). If you park in Mr. Phillips’ parking spots (clearly marked), you may be towed. Yes, you may have to walk 200m.

CrossFit Canmore Parking

Spectators: Spectators are welcome but space will be tight. If you attended the 2010 Regional in Okotoks or last years CrossFit Canmore challenge, you can expect something similar.
$10 for non CrossFit Canmore members or buy a t-shirt for $30. Kids are free.