Saskatchewan CrossFit Challenge WODs

Hello to the flux CrossFit Team and all you faithful flux CrossFit fans:

Here are the WODs for the Saskatchewan CrossFit Challenge: 

WOD 1 - modified Jackie

Videos are uploading to our YouTube channel (www.youtube.com/crossfitsaskatoon) right now. We will embed them here once they are uploaded.

Div 1

For time:

800m run

50 sandbag thrusters

30 burpee pull-ups

Div 2

For time:

800m run

35 sandbag thrusters

25 burpees

Div 3

For time:

600m run

25 sandbag thrusters

20 burpees

WOD 2 - Shoulders to overhead anyhow

Get the weight overhead in any of the following ways:

i) Press

ii) Push Press

iii) Push Jerk

iv) Jerk

WOD 3 - 1 minute madness

Videos are uploading to our YouTube channel (www.youtube.com/crossfitsaskatoon) right now. We will embed them here once they are uploaded.

Div 1

3 rounds for total reps of:

1 min row for calories

1 min 65/95# power snatch

1 min Double Unders (DU’s)

1 min 24/32 kg kettlebell swings (KBS)

1 min rest

Div 2

3 rounds for total reps of:

1 min row for calories

1 min 65/95# sumo deadlift high pull (SDLHP)

1 min Double Unders (DU’s) or 5x skip rope singles

1 min 16/24 kg kettlebell swings (KBS)

1 min rest

Div 3

3 rounds for total reps of:

1 min row for calories

1 min 55/75# sumo deadlift high pull (SDLHP)

1 min Double Unders (DU’s) or 5x skip rope singles

1 min 12/16 kg kettlebell swings (KBS)

1 min rest

WOD 4 - Bonus WOD

This WOD is for the top 5 men and top 5 women in each of the three divisions.  The WOD will not be announced until moments before it starts.

For more info and to see the videos posted go to the following link: http://www.crossfitsaskatoon.ca/challenge

Remember to layer up for the first 800 meter run - it's going to be early and probably on the cooler side. 

flux CrossFit competitors should meet at 7:30am to register, begin our warmup, and talk it all through. Opening remarks are at 8:30am and the first WOD begins at 9am.

Now go flux yourself!

darci