Details:

Date: July 29 and 30th, 2023

Location: CrossFit Iron Society at 1831C Macrae Drive, Regina, SK

Team composition: Teams can be a mix of any three people and teammates can have varying levels of fitness.

Number of workouts: Six (three per day)

Cost: $300 per team plus GST

The Workouts

WOD 1 – “To infinity, and beyond!” – Presented by Fountain Tire Henderson

Each team will have 1 bike and 1 rower to accumulate as many calories as possible in 5:00.

Any combination of people working can be used, there are no rules for how much time anyone spends

on any piece.

At the end, the following formula will be used to even out men and women.

A team comprised of 3 men will be 1=1

A team with 2 men and 1 woman will be 1=1.1

A team with 1 man and 2 women will be 1=1.2

A team comprised of 3 women will be 1=1.3

WOD 2 – “Blur (Woo-Hoo!)” – Presented by Rob Lang Real Estate and Seiferling

Law

6 rounds of;

5 burpees

10 dumbbell snatch 50/35 or 30/15

15 squat plate jumps

20 double or single unders

For time, with a 10:00 time cap. One person completes a full round and tags the next teammate in,

teammates must use the same order to assure everyone does two full rounds. Everyone must squeeze

the rubber chicken to come out or go in.

Score sheets will be marked for scaled reps and will be scored as below.

:10 will be added to final time for every set of scaled movements. :10 for scaled snatches, and :10 for

scaling double unders to single unders.

WOD 3 – “Shut up and drive” - Presented by Wheaton Chevrolet Corvette

12:00 AMRAP

30 wall balls 20/14 or 14/10

30 toes to bar or situps

30 box jumps 24”/20” or 20”/12”

30 snatch 95/65 or 75/55

THEN

WOD 3b – “Hercules! Hercules! Hercules!” - Presented by Wheaton Chevrolet Corvette

8:00 for all 3 teammates to find their max of 3 front squats, from the ground

Reps during AMRAP must be broken into sets of 10, score card will indicate RX or scaled reps.

Score sheets will be marked for scaled reps and will be scored as below.

Scaled reps will be worth .7 for every rep completed, or 7 reps for every 10.

At the end of the workout, women’s weights will be multiplied by a 1.45 factor. 100lbs = 145lbs.

WOD 4 – “Run, Deadlift, Ruuun!” - Presented by Yardscape

15:00 AMRAP

200m run

1:00 AMRAP deadlift at weight 1

200m run

1:00 AMRAP deadlift at weight 2

200m run

1:00 AMRAP deadlift at weight 3

200m run

1:00 AMRAP deadlift at weight 4

200m run

1:00 AMRAP deadlift at weight 5

200m run

1:00 AMRAP deadlift at weight 6

200m run

1:00 AMRAP deadlift at weight 7

200m run

1:00 AMRAP deadlift at weight 8

All 3 teammates must run each 200m lap, deadlifts start when whole team is back in the square. Reps

can be broken up however the team decides, in all rounds. Weight of deadlifts is determined by the

team, but must go up by 10lbs at minimum, each round. Team must let their judge know what weight

they would like for the next round, and judges will load bars after round 1. Round 1 to be loaded before

“3, 2, 1, GO” by team. Score is total weight lifted. 200m run is a lap, which will be clearly marked.

At the end, the following formula will be used to even out men and women.

A team comprised of 3 men will be 1=1

A team with 2 men and 1 woman will be 1=1.15

A team with 1 man and 2 women will be 1=1.3

A team comprised of 3 women will be 1=1.4

WOD 5 – “Thrust ‘em? Damn near killed ‘em!” - Presented by Armour Steel

Fabricators

5:00 AMRAP

Thrust as much weight as possible in 5:00

Reps can be broken up as how team would like, no rules on this. Bars can be pre-loaded before the countdown starts, but all teammates must have a hand on the wall until “3, 2, 1, GO” is called. There is no requirment for either teammate to list any weight and no restriction on which bar they can use. Weights can be changed at any time.

ALL THRUSTERS MUST BE PERFORMED FACING EACH OTHER FOR MAXIMUM AWKWARDNESS.

At the end, the following formula will be used to even out men and women.

A team comprised of 3 men will be 1=1

A team with 2 men and 1 woman will be 1=1.15

A team with 1 man and 2 women will be 1=1.3

A team comprised of 3 women will be 1=1.4

WOD 6 – “The Final Countdown” – Presented by Forever Photo Booth and

Fitness Solutions Regina

AMRAP 15:00

5 x 3:00 AMRAPS

1: Hand release push-ups (kneeling scale option)

2: Pull-ups (jumping scale option)

3: HS push-ups (wall facing, strict, kipping, seated DB press 35/20lbs options)

4: Bar muscle-ups (jumping scale option)

5: Ring muscle-ups (banded/seated or ring row/ring dip scale options)

Scoring

1: Standard hand release pushups are 1 rep, kneeling are .5 each rep

2: Standard chin-over-bar pullups are 1 rep, jumping pullups are .5 each

3: Wall facing HS pushups are 2 reps, strict are 1.5 reps each, kipping are 1 each, seated DB press are .5

each

4: Bar muscle-ups are 3 reps each, jumping bar muscle-ups are 1.5 reps each

5: Ring muscle-ups are 3 reps each, burpee toe through ring pull-ups are 2 reps each, burpee ring row

jumping ring dip are 1 each.

Only one person working at a time from each team. Teammates must squeeze the rubber chicken to

switch in and out. The score for this event is the total reps combined. There is no requirement for a

teammate to do a movement, teams can choose to rest/work how they see fit.

Event Sponsors

We would not be able to host this competition without the support of amazing local businesses here in Regina. We are excited to announce the following sponsors whose participation is going to mean a great day for all competitors. Best part is each and every business is owned by someone who is connected to our CrossFit community, and you know that means they are good people who will treat you well as a customer.

Wheaton Chevrolet

Fountain Tire Henderson Drive

Yardscape

Rob Lang Real Estate

Seiferling Law

Armour Steel

Fitness Solutions

Forever Photobooth

Equipment Supplier

Thank you to Fitness Solutions for acting as our equipment supplier for the event. Fitness Solutions believes everyone has it in them to achieve their fitness goals and have the tools and the experience to help you your goals a reality. Whether you are equipping a commercial gym or a gym in your garage, they are there every step of the way to guide and educate customers through the process of finding the perfect pieces of equipment.