REMEMBER TO WEAR RED AND WHITE TO SHOW YOUR CANADIAN PRIDE. PRIZE FOR THE PERSON WHO IS THE MOST DECKED OUT IN CANADIAN PRIDE! Just to clarify the format for this Saturday's Nutts Cup, we'll begin the day with a team competition at 11 am, where we will pair up your non-CrossFitting friends with veterans and coaches from CF Vancouver. Then at 1pm, the fire breathers who want to attempt the 'Nutts' Hero WOD will get a chance to compete for the Nutts Cup.
Nutts Hero WOD: 10 Handstand push-ups 15 (250/150 pound) Deadlift 25 Box jumps (30 inch box) 50 Pull-ups 100 Wallballs (20/14 pounds) 200 Double-unders Run 400 meters (with a 45/25 pound plate)After the workout, we'll have a BBQ. Party kicks off at 9 pm! Free drink if you bring a single female. Entry: By Donation - funds raised go to the Canadian Hero Fund, a charitable organization dedicated to supporting Canadian military personnel and their families. Thursday Workout Warmup: Skin the cat - 10 back and forth Technique Work up to your max clean and jerk. Avoid the press outs and perfect the timing of the foot stomp with the straight arm catch of the jerk. if your max CLEAN clean and jerk is at least 15lbs over body weight then use that in the workout otherwise use 15lbs less than max
"Jack Clean and Jerk went Up the Hill" 2 min of body weight clean and jerks -------- [ 4 min rest ] --------- 3 min b.w. clean and jerks -------- [ 3 min rest ] --------- 4 min b.w. clean and jerkspost the number of reps completed.