Wednesday October 16th 2013

Alrigght! A few of you have been waiting paitnetly to see the workouts for our competition this weekend.  First a few things on how the competition will run.  First you will be responsible for your own warm up, come in early and take some time to get warm and understand the movement standards for the workout.  Each competitor will have a judge that will ensure each rep is legit and that proper reps are counted.  This is a FUN competition, but it is still a competion and therefore we need to have certain standards that MUST be met in order to keep things fair.  Do not question your judge, they are not paid enough to put up with bad attitudes and chances are I will always side with them! There will be four workouts, 1 Friday night, 3 Saturday.  We hope to have everything finished up by 3pm on Saturday afternoon.  Beef on a bun and a few snacks will be around free to competitiors, $10/ plate for spectators.  

The heats will be as follows;

Heat 1 

Friday 5:00pm

 Saturday 9:30 am

 Saturday 1:00 pm

Forrest (A)

Carole (B)

Jaime (B)

Sue (A)

Kieran (A)

Heat 2 

Friday 5:30 pm

Saturday 10:10 am

Saturday 1:15 pm 

Heather (B)

Judy (B)

Leanna (A)

Becky (B)

Brandi (B)

Heat 3

Friday 6:00 pm

Saturday 10:50 am

Saturday 1:30 pm

Marcy (A)

Colleen (B)

Paula (A)

Chris (A)

Keelan (A)

Heat 4

Friday 6:45

Saturday 11:30pm

Saturday 1:45 pm

Wendy (A)

Connie (B)

Kim (B)

Destini (A)

Jason (A)

Craig (A)

Arizona (A)

Workout 1

50 Doubles              B- 200 Singles 

40 KB Swings         A 35/50        B 20/35   

30 Wall Balls           A 14/20 10Ft      B 14/20 9 ft target 

20 Bar Facing Burpees 

10 Clean and Jerk  A 85/125      B   65/95

20 Bar Facing Burpees

30 Wall Ball Shots 

40 KBS

50 Doubles 

* 22 Min Time cap 

Workout 2

In 10 Min find a 3RM Deadlift 

Rest 2 Min then;

Workout 3

"Run Jackie"

Run 800m

50 Thrusters 45#'s

30 Pull ups   B- Ring rows 

*15 Min Time cap 

Workout  4

21-15-9 

Push Press A 65/95 B 45/65

Box Jumps 20/24 

Heats will start on time so go to the washroom, chalk up and DO NOT BE LATE!!