Commit to be Fit '23 by Deka CrossFit
About This Competition
Compétition individuelle pour adultes au Deka CrossFit
Standards
Élite (Rx)
Ring/bar Muscle-ups
Strict HSPU
Squat Clean 205/145lbs
Squat snatch 135/95bs
DB 2x 50/35lbs
Pistols
Perform (int)
Squat Clean 115/75lbs
Squat snatch 95/65bs
Pull-ups
TTB
DB 50/35lbs
Pistols (Lower reps)
Foundation (beg)
Clean @ 75/55lbs
snatch @ 45/35bs
Ring row
Abmat sit-ups
DB 35/20 lbs
Step-ups 20”
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Felix-Antoine Lemay | 485 |
| 2 | Nicolas Gaudreau | 475 |
| 3 | NIKOLAS BIBIC | 425 |
| 4 | Julien Pomerleau | 401 |
| 5 | David Giampa | 399 |
| # | Athlete | Points |
|---|---|---|
| 1 | Samuel Savoie | 495 |
| 2 | Tommy Perreault | 465 |
| 3 | Charles-Antoine Leroux | 460 |
| 4 | Sander Poolman | 430 |
| # | Athlete | Points |
|---|---|---|
| 1 | LAURIER DAIGNEAULT | 500 |
| 2 | FELIX ANTOINE HEROUX | 435 |
| 3 | Shayne Renaud | 428 |
| 4 | Guillaume Gelinas | 421 |
| 5 | Emric Maheux | 403 |
| # | Athlete | Points |
|---|---|---|
| 1 | Maina Pelletier | 495 |
| 2 | CINDY GARIÉPY-ROCHON | 460 |
| 3 | Eli Bosse | 460 |
| 4 | MAIA ZARMAIR | 435 |
| 5 | Delphine Boucher | 390 |
| # | Athlete | Points |
|---|---|---|
| 1 | Erica Lambert | 465 |
| 2 | Gabrielle Charbonneau | 460 |
| 3 | Chloe Lamothe | 440 |
| 4 | Julie Chayer | 430 |
| 5 | Katherine Bibic | 425 |
| # | Athlete | Points |
|---|---|---|
| 1 | Lori-Lune Sévigny | 475 |
| 2 | Maya Di Stefano | 455 |
| 3 | Julia Warren | 428 |
| 4 | EMILIE CANTIN | 419 |
| 5 | Christiane Ghorayeb | 408 |
Workouts
WOD 1
ÉLITE HOMME
5 RFT
9 push jerk @155
15 box jumps @30”
21 burpees over bar
TC : 12 minutes (TIE BREAK AFTER THE 2 round)
1 minute rest
At 13 minutes : WOD 2
30 sec max squat cleans @245
30 sec rest
30 sec max squat cleans @275
30 sec rest
30 sec max squat cleans @295
TIE BREAK : max pistol squats in remaining time
ÉLITE FEMME
5 RFT
9 push jerk @105
15 box jumps @24”
21 burpees over bar
TC : 12 minutes (TIE BREAK AFTER THE 2 round)
1 minute rest
At 13 minutes : WOD 2
30 sec max squat cleans @155
30 sec rest
30 sec max squat cleans @175
30 sec rest
30 sec max squat cleans @185
TIE BREAK : max pistol squats in remaining time
INTER HOMME
5 RFT
9 push jerk @115
15 box jumps @24”
21 burpees over bar
TC : 12 minutes (TIE BREAK AFTER THE 2 round)
1 minute rest
At 13 minutes : WOD 2
30 sec max squat cleans @135
30 sec rest
30 sec max squat cleans @165
30 sec rest
30 sec max squat cleans @185
TIE BREAK : max AIR squats in remaining time
INTER FEMME
5 RFT
9 push jerk @75
15 box jumps @20”
21 burpees over bar
TC : 12 minutes (TIE BREAK AFTER THE 2 round)
1 minute rest
At 13 minutes : WOD 2
30 sec max squat cleans @95
30 sec rest
30 sec max squat cleans @115
30 sec rest
30 sec max squat cleans @135
TIE BREAK : max AIR squats in remaining time
BEGINNER HOMME
5 RFT
9 push jerk @65
15 box jumps or step ups @20”
21 burpees over bar
TC : 12 minutes (TIE BREAK AFTER THE 2 round)
1 minute rest
At 13 minutes : WOD 2
30 sec max squat cleans @75
30 sec rest
30 sec max squat cleans @85
30 sec rest
30 sec max squat cleans @95
TIE BREAK : max AIR squats in remaining time
BEGINNER FEMME
5 RFT
9 push jerk @45
15 box jumps or step ups @20”
21 burpees over bar
TC : 12 minutes (TIE BREAK AFTER THE 2 round)
1 minute rest
At 13 minutes : WOD 2
30 sec max squat cleans @55
30 sec rest
30 sec max squat cleans @65
30 sec rest
30 sec max squat cleans @75
TIE BREAK : max AIR squats in remaining time
WOD 2
POUR TOUTES LES DIVISIONS
UNE REP DE SQUAT CLEAN = 10 points
UNE REP DE PISTOL OU AIR SQUATS = 1 point
ÉLITE HOMME
5 RFT
9 push jerk @155
15 box jumps @30”
21 burpees over bar
TC : 12 minutes (TIE BREAK AFTER THE 2 round)
1 minute rest
At 13 minutes : WOD 2
30 sec max squat cleans @245
30 sec rest
30 sec max squat cleans @275
30 sec rest
30 sec max squat cleans @295
TIE BREAK : max pistol squats in remaining time
ÉLITE FEMME
5 RFT
9 push jerk @105
15 box jumps @24”
21 burpees over bar
TC : 12 minutes (TIE BREAK AFTER THE 2 round)
1 minute rest
At 13 minutes : WOD 2
30 sec max squat cleans @155
30 sec rest
30 sec max squat cleans @175
30 sec rest
30 sec max squat cleans @185
TIE BREAK : max pistol squats in remaining time
INTER HOMME
5 RFT
9 push jerk @115
15 box jumps @24”
21 burpees over bar
TC : 12 minutes (TIE BREAK AFTER THE 2 round)
1 minute rest
At 13 minutes : WOD 2
30 sec max squat cleans @135
30 sec rest
30 sec max squat cleans @165
30 sec rest
30 sec max squat cleans @185
TIE BREAK : max AIR squats in remaining time
INTER FEMME
5 RFT
9 push jerk @75
15 box jumps @20”
21 burpees over bar
TC : 12 minutes (TIE BREAK AFTER THE 2 round)
1 minute rest
At 13 minutes : WOD 2
30 sec max squat cleans @95
30 sec rest
30 sec max squat cleans @115
30 sec rest
30 sec max squat cleans @135
TIE BREAK : max AIR squats in remaining time
BEGINNER HOMME
5 RFT
9 push jerk @65
15 box jumps or step ups @20”
21 burpees over bar
TC : 12 minutes (TIE BREAK AFTER THE 2 round)
1 minute rest
At 13 minutes : WOD 2
30 sec max squat cleans @75
30 sec rest
30 sec max squat cleans @85
30 sec rest
30 sec max squat cleans @95
TIE BREAK : max AIR squats in remaining time
BEGINNER FEMME
5 RFT
9 push jerk @45
15 box jumps or step ups @20”
21 burpees over bar
TC : 12 minutes (TIE BREAK AFTER THE 2 round)
1 minute rest
At 13 minutes : WOD 2
30 sec max squat cleans @55
30 sec rest
30 sec max squat cleans @65
30 sec rest
30 sec max squat cleans @75
TIE BREAK : max AIR squats in remaining time
WOD 3
ÉLITE HOMME
AMRAP 3 MINUTES
Max calorie row
AMRAP 3 MINUTES (unbroken round)
30 DB snatch @50lbs
30 DB OH lunges
AMRAP 3 MINUTES
Max calorie row
TIE BREAK AFTER FIRST ROUND OF DB SNATCH + DB OH LUNGES
ÉLITE FEMME
AMRAP 3 MINUTES
Max calorie row
AMRAP 3 MINUTES (unbroken round)
30 DB snatch @35lbs
30 DB OH lunges
AMRAP 3 MINUTES
Max calorie row
TIE BREAK AFTER FIRST ROUND OF DB SNATCH + DB OH LUNGES
INTER HOMME
AMRAP 3 MINUTES
Max calorie row
AMRAP 3 MINUTES
30 DB snatch @50lbs
30 DB OH lunges
AMRAP 3 MINUTES
Max calorie row
TIE BREAK AFTER FIRST ROUND OF DB SNATCH + DB OH LUNGES
INTER FEMME
AMRAP 3 MINUTES
Max calorie row
AMRAP 3 MINUTES
30 DB snatch @35lbs
30 DB OH lunges
AMRAP 3 MINUTES
Max calorie row
TIE BREAK AFTER FIRST ROUND OF DB SNATCH + DB OH LUNGES
BEGINNER HOMME
AMRAP 3 MINUTES
Max calorie row
AMRAP 3 MINUTES
30 DB clean @35lbs
30 DB front rack lunges
AMRAP 3 MINUTES
Max calorie row
TIE BREAK AFTER FIRST ROUND OF DB SNATCH + DB FR LUNGES
BEGINNER FEMME
AMRAP 3 MINUTES
Max calorie row
AMRAP 3 MINUTES
30 DB clean @20lbs
30 DB front rack lunges
AMRAP 3 MINUTES
Max calorie row
TIE BREAK AFTER FIRST ROUND OF DB SNATCH + DB FR LUNGES
WOD 4
ÉLITE HOMME
FOR TIME
50 toes to bar
40 OHS @135
30 Bar MU
20 OHS
TIME CAP : 8 minutes tie break after 40 OHS
ÉLITE FEMME
FOR TIME
50 toes to bar
40 OHS @95
30 Bar MU
20 OHS
TIME CAP : 8 minutes tie break after 40 OHS
INTER HOMME
FOR TIME
40 toes to bar
40 OHS @95
20 chest to bar
20 OHS
TIME CAP : 8 minutes tie break after 40 OHS
INTER FEMME
FOR TIME
40 toes to bar
40 OHS @65
20 chest to bar
20 OHS
TIME CAP : 8 minutes tie break after 40 OHS
BEGINNER HOMME
FOR TIME
50 sit-ups
40 Hang power snatch @45
30 ring rows
20 Hang power snatch
TIME CAP : 8 minutes tie break after 40 HPS
BEGINNER FEMME
FOR TIME
50 sit-ups
40 Hang power snatch @35
30 ring rows
20 Hang power snatch
TIME CAP : 8 minutes tie break after 40 HPS
Media
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Event Details
Closes: Dec 7, 2023
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