CrossFit Creed

Here to provide all your favourite type 2 fun services💁🏻‍♀️

Bonus WOD: Rank Raiser

AMRAP 90 sec
Max effort calories on the ski erg
- 30 sec rest -
AMRAP 90 sec
Max synchronized kettlebell swings (53/35)

Athletes will have 90 seconds to achieve max calories on the ski erg. They will then have a 30 second forced rest period. After the 30 second rest period has ended. They will have 90 seconds to achieve Max synchronized kettlebell swings. There is only one prescribed weight option for this workout.

Scoring Value: 0.25

This is an optional bonus workout worth 0.25 points toward your team’s overall score. Teams may choose whether or not to complete this workout.

We will answer all questions regarding the workout during the athlete briefing tomorrow morning!

WOD 5: Sync or Swim

75 pull-ups/ring rows
25 synchro single DB squats
50 chest to bar pull-ups/pullups
25 synchro single DB thrusters
25 bar muscle ups/chest to bar
25 synchro single DB clusters
In remaining time: max rep toes to bar

Time cap: 15 minutes

Athletes will have 15 minutes to complete the work listed above. Athletes can share the work, however they desire. In any remaining time after the synchronized single dumbbell clusters have been completed. Athletes will perform as many reps as possible of T2B (Rx) or hanging knee raises (Scaled).

Scoring Value: 1.0

We will answer all questions regarding the workout during the athlete briefing tomorrow morning!

WOD 4: Rowing Pains

AMRAP 15
3 Deadlifts
2 Power Cleans
1 Power Jerk
12/10 Calorie Row

Rx: 185/125lbs
Scaled: 115/75lbs

The female athlete will start this workout off, completing an entire round before the male athlete will be signalled to begin his. Athletes will alternate rounds for the duration of the 15 minute timeframe. (We apologize that the video shows the male first, not the female)

Scoring Value: 1.0

We will answer all questions regarding the workout during the athlete briefing tomorrow morning!

WOD 3: Sn**ch Me if You Can

Max Effort Complex of:
1 Power/Squat Sn**ch
1 Hang Power/Squat Sn**ch
1 Overhead Squat

Time Cap: 8 minutes

Athletes will have 8 minutes to find a one RM sn**ch complex. Athletes must start with an empty bar and declare their weight before each lift to their judge prior to lifting or your lift will not count. Only one athlete is allowed to lift at a time. Once you load a weight onto the bar, you cannot decrease the weight on the bar if you fail the lift.

Scoring Value: 1.0

We will answer all questions regarding the workout during the athlete briefing tomorrow morning!

WORKOUT 1: Choose Your Fighter

At the call of 3-2-1 GO!

Athlete 1: 1.5 mile assault bike
Athlete 2: 100 wallballs (14lbs/10lbs) (10ft/9ft)

Time Cap: 6 minutes

One athlete will perform the 1.5 mile assault bike while the other athlete performs 100 wall balls. This workout cannot be partitioned between partners. Your score will be the time taken to complete the workout or the number of reps at the time cap.

Scoring Value: 1.0

We will answer all questions regarding the workout during the athlete briefing tomorrow morning!