May 7 - CF2 Challange

1st WOD starts at 12:00NOON

WOD 1: 12:00pm - 1:00pm

5 Rep Deadlift For Maximum Weight


WOD 2: 1:15pm - 2:00pm

In a 10 minute time limit:

Row as many meters as possible
Perform as many reps of push up burpees as possible

WOD 3: 2:30pm-4:00pm
For Time:

30 Chin Ups
100 Sit-Ups
60 Box Jumps (20"/14")
45 SDLHP (65#/45#)
45 Push Press (65#/45#)
45 Front Squats (65#/45#)
30 Push Ups (From the Toes)
100 Walking Lunges
45 Wall Balls (20#/14#)
45 Kettlebell Swings (1.5Pood/1Pood)
100 Air Squats
500 Single Under Skips

Rules:
WOD 1:
Each participant gets 3 attempts at his/her 5 rep max lift
All 5 reps must occur within a 30 second time limit; timer starts when 1st rep is lifted off the floor
Full extension required at top of lift for rep to count
Choose your starting weight wisely
Team score will the average weight lifted for the team (Total weight/#of team members)

WOD 2:
2 teams will be competing head to head.
10 minute time limit.
2 people/team may be working at a time. (one person rowing/one person doing burpees)
Chest must touch the floor at the bottom and body must be at full upright extension (perpendicular to the floor) at top and hands must clap.
ie: 1 person may be rowing and all others may be doing burpees as long as only one person is performing any part of the burpee movement at any given time.
Strategize Carefully and maximize the use of your time.
Your score will be meters rowed plus burpee reps performed.

WOD 3:
Two teams will be competing head to head.
1 person/team may be working at a time.
Movements must be completing in the order shown above
All reps for each movement must be completed prior to moving to the next movement. (all chin-ups must be complete prior to moving on to the sit-ups, all sit-ups must be complete prior to moving on to the box jumps etc.)
Chin must be higher than the horizontal plane of the bar
Sit-ups - shoulder blades touch mat at bottom and elbows touch knees at top
Box Jumps - full extension at top
SDLHP - elbows above ears and bar above collar bone at top
Push Press: Arms locked out at top, push jerks not allowed
Front Squat: Hip below knee at bottom
Push ups: Chest to the floor, arms locked out at top
Walking lunges: knee touches the floor, full extension at top
KB Swings: must be able to see your arms behind your ears at top of swing
Air Squats: hip below the knee, hips at full extension at the top
Skips: once under, rope must fully pass under the feet to count as a rep.


Participation:

Team captains must ensure full participation from everyone on his/her team. This is a fun event and it will be more fun if everyone gets an equal opportunity to participate.

Team captains and co-captains must ensure proper form for his/her own team. Honor system is in full effect.

Each team must count their own reps. We will attempt to assign someone from the other teams to count, but you must be accountable to correctly and honestly count your own reps.


Teams:

Team 1:
Darren Sweeney(C), Lisa Thember(A), Darren Yick, Carrie Dunaway

Team 2:
Gino Ferronato(C), Dan Gammond, Tiffany Wylie(A), Becky Lacosse

Team 3:
Ken Leew (C), Bill Tillapaugh(A), Julia Landry, Allison Bainbridge, Alana Mackinnon

Team 4:
Todd Screpnek (C), Giles Landry(A), Jessica Tillapaugh, Judy Bainbridge, Arti Asre

Barbeque to follow at 5:00pm.

See you all on Friday.