Fit at the Beach: VA CrossFit takes on Petawawa Point Park
About This Competition
Grab a partner and join VA's first partner beach WOD day.
Satuday, August 26, 2023 @ 9:00am-2:00pm
Petawawa Point Beach
There will be time spent in the water, time spent on a paddle board, running, use of wall-balls, kettlebells, skipping ropes. All the things to make it a fun day spent outside, doing 4 WODs with your parnter! Partners can be girl/girl, guy/guy or guy/girl.
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Workouts
For time (12 minute time cap):
- RX -
100 burpees (1 works/1 rests)
40 med ball pass sit-ups (20lbs)
100 synchro air squats
40 med ball push press (1 works/1 rests)
- SCALED -
50 burpees (1 works/1 rests)
40 med ball pass sit-ups (14lbs)
50 synchro air squats
40 med ball push press (1 works/1 rests)
Details to be announced on-site.
*Prepare to get wet
27 Minute AMRAP:
Each partner will finish 1 complete round, before switching with their team-mate
- RX -
Run into river, around the marker buoy target, and back
5 American KB Swings (53/35)
10 alt. single arm KB rows
10 crossovers
- SCALED -
Run into river, around the marker buoy target, and back
5 American KB Swings (light KB)
10 alt. single arm KB rows
10 single skips
15 Minute Time Cap:
- RX -
1600m Run (spilt run)
into:
Partner 1:
10 single arm DB overhead walking lunges (50/35)
10 pushups (no knee assistance)
Partner 2: REST (switch when partner 1 is done 20 reps)
- SCALED -
800m Run (spilt run)
into:
Partner 1:
10 single arm DB overhead walking lunges (35/20) or Lunges (no weight)
10 pushups (from knees)
Partner 2: REST (switch when partner 1 is done 20 reps)
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Event Details
Closes: Aug 24, 2023
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