Forging Elite Fitness in Kamloops, B.C.
CrossFit Games Final WOD
Part I
3 rounds of
30 Push-ups with hand release
21 Overhead Squats – 95/65lb
- 7 minute cap
Part II
3 rounds of
30 Toes to Bar
21 Ground to Overhead – 95/65lb
- 7 minute cap
Part III
3 rounds of
5 Burpee over the Wall
3/2 Rope Climbs
- 12 minute cap
Post loads and time (or reps completed) to comments
Safe travels back to Korea, Jason. See you next year!
10 Deadlifts
10 Double-Unders
8 Deadlifts
20 Double-Unders
6 Deadlifts
30 Double-Unders
4 Deadlifts
40 Double-Unders
2 Deadlifts
50 Double-Unders
Post loads and time to comments
Whiteboard
WorkoutPower Clean
Front Squat
Press
Back Squat
Press
7 Repetitions for 5 Rounds
Rest as necessary between rounds, try to increase weight, but 7 repetitions are to be completed without letting go of the bar, ie: touch and go on the floor only
Post loads completed to comments
Compare to 03/18/10
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Reminder to check the schedule – we have added a 4:00 class Tuesdays/Thursdays
Sledgehammer Strikes R
Pull-ups
Sledgehammer Strikes L
Push-ups
1 Minute Each for Max Reps
3 Rounds
Post loads and reps to comments
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30 Sit-ups
20 Box Jumps
10 Push Press
5 Burpees
5 Rounds
Post loads and time to comments
Compare to 01/09/10
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Muscle-Ups
Squat Snatch
Post loads and time to comments
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Rest
Definitely a well deserved rest for all our Sweat-Fest competitors! You all did amazing, I’m very proud of all your efforts. I know we award the top performers for their achievements but here were tons of personal records set all over yesterday. You guys rocked it and I really appreciate all your support. Thanks
Huge thanks also to our volunteers – Tasha, Alana and Chris helping judge and organize were just fantastic. I couldn’t have done it without you and I truly appreciate your help, friendship and support. Thanks also to all who helped move weights, clean up , etc… You are all the perfect CrossFit family.
Finally a big thanks to all our generous sponsors again – great prize packages and giveaways, and a great show of local community spirit.
Preparations underway and getting excited for a fun day ! Weather is going to be perfect for a real Sweat-Fest. Hot and sunny:)
The only downside in our whole operation has been the T-shirt printing. Unfortunately we hired a company we were referred to: Under Wraps Advertising. We should have listened to the alarm bells from the beginning but you never know right, you like to give a small business like yourself a chance. But 3 weeks after our initial consultation and no artwork. Then artwork that had not one element of our requested design. Then wrong t-shirt colors…spelling errors…over a month notice but not screening until the day before the event…and oh yeah…they forgot to put Natural Strength CrossFit anywhere on the shirt. (I’m sure that happens to Metallica all the time. Skulls and snakes look awesome dude… but you forgot the name of the band.) Ok…I doubt it. Anyway, instead of apologizing and saying “we screwed up we know you need this let’s work something out,” it was – take it or leave it. So we left it.
Long story to say sorry but no Sweat-Fest t-shirts tomorrow.
Our plan will be to take sizes and addresses on registration and we will get the shirts done elsewhere. We can also take orders for any non-participants who may want to purchase a shirt. We will ship them to any out of towners. Our apologies for this delay, but it will still get done. We worked hard to get our sponsors and we want to show our appreciation by displaying their support in public. But seriously, I’m sorry I can’t abide such incompetence.
Besides – it’s going to be too hot to wear a shirt tomorrow anyway.
We will be at the gym Saturday at 8:00 am setting up so we can accept any last minute registrations and take payment from anyone who couldn’t pay online. Please remember cash or cheque as we have no way to process credit or debit card. It’s much easier for us to organize advance registrations so at least a phone call to let us know you are coming would be nice. We will close registration before we announce the schedule and events at 9:45am. We would like to begin as close to 10am as possible so athletes please arrive earlier to check in and warm-up. Judges please arrive as early as possible to coordinate with me.
Anyone needing modifications (Tier II) will be able to decide that during the announcement of the workouts and standards of movement.
Maluma will be selling Organic Bison hot dogs and smokies during the day. We also got: 25 generous sponsors = great prize packages for our top competitors. Silent auction items up for bids. Draw prizes. Certainly some impressive feats of athleticism. Basically lots of CrossFit good-times. I hope everyone enjoys the day!
We will be heading to On The Rocks Pub after the days events – everyone is encouraged to join us. Please RSVP in comments just to give us an idea of what kind of numbers to expect.
– Sean White
I count him braver who overcomes his desires than him who overcomes his enemies, for the hardest victory is over the self.
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