01 May 2014
Crossfit Regionals WODS Announced!!
Canada West Regionals are May 9th, 10th and 11th. This year Crossfit Vancouver has qualified a team as well as Emily Beers in the individual competition. Please come out and cheer on these athletes. It is always a great weekend and absolutely the fittest spectators at any event I have ever been too ;-).
Over the last few years there has been a major strength bias at Regionals, but not this year. Crossfit’s Dave Castro has thrown in some major gymnastics separators this year! Check out the Individual and Team workouts below.
It should be pretty exciting to watch the athletes tackle these tough events!
Get tickets for the Canada West Regional Here!
https://events.cuetoems.com/cfregion_2014/OnlineTicketSales.aspx?l=64915&evt=&sh=
Friday
Warm Up 8 min AMRAP
6/6 1 legged Glute Bridges
30 sec Goblet squat hold
10 wall angels
Technique
Deadlift 3-3-3-3-3
Workout: 3 X 400m run
take 3 minutes rest between each run.
Your score for this workout is total running time. Take your time at the end of the third run and minus the 6 min rest.
Saturday
Warm Up: 6 min AMRAP
5 Pullups
10 Hollow rocks
15 burpees
Warm up the movements and discuss pacing for the workout.
Workout: Hockey Night in Canada
10 Rounds of:
30 seconds of Wall Balls
30 seconds of D-Ball Slams
2 Mintes Rest
Coaches you can run 3 people to one station.
Score is total reps.
