Kootenay Cup presents Clang N' Bang hosted by CrossFit Framework
About This Competition
Who will challenge Endeavour Fitness for the beautiful Kootenay Cup and the Grande Prize this year?
Third stop on the circuit this year is a one day event hosted by CrossFit Framework. The format will be same sex team of two competing in RX, Scaled, and Masters. Cost to register is $180 a team.
Earlybird price of $160 per team until September 13 at midnight.
No refunds. Substitutions can be made until the day of the event.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | The lil' beast brothers | 5 |
| 2 | Adult Sized Chicken Tendies | 6 |
| 3 | Charizard & Squirtle | 8 |
| 4 | Black Widows | 10 |
| # | Athlete | Points |
|---|---|---|
| 1 | Fat Bottom Girls | 9 |
| 2 | Vicious & Delicious | 13 |
| 3 | Your Pace Or Mine | 14 |
| # | Athlete | Points |
|---|---|---|
| 1 | Gas city crossfit | 9 |
| 2 | The Silverbacks | 11 |
| 3 | WODs and Dad Bods | 19 |
| 4 | Not Fast, Just Furious | 23 |
| 5 | Mountain Tigers | 28 |
| # | Athlete | Points |
|---|---|---|
| 1 | Z & D | 9 |
| 2 | Buff and stuff | 11 |
| 3 | A Snatch made in Heaven | 22 |
| 4 | I Lost Count | 26 |
| 5 | Squat Girl Summer | 34 |
| # | Athlete | Points |
|---|---|---|
| 1 | Lentil Boy & The Narc | 9 |
| 2 | Diablo Cookies | 12 |
| 3 | The young and the Breathless | 15 |
Workouts
RX
800 M BUDDY RUN WITH ROPES
60 Toes 2 Bar
50 Deadlifts (225/155)
40 Lateral Bar Burpees
30 Hang Snatches (Below the Knee standard) for Hang (135/95)
20 Thrusters (135/95)
SCALED
800 M BUDDY RUN
60 Knees above Hips (20/14 Wallball b/w legs)
50 Deadlifts (185135)
40 Lateral Bar Burpees
30 Hang Snatches (Below the Knee standard) 95/65
20 Thrusters (95/65)
Max Sandbag Squats in 30 seconds
150/100 RX 100/75 Scaled
Little Kids 14#
Big Kids 20#
RX Final
30/25 Cal Assault Bike Sprint
100 Double Unders
4 Rope Climbs (M 2 legless, 2 regular, FM all regular)
1 Length Handstand Walk (5’ Minimum Sections)
30/25 Cal Bike Sprint
SCALED
30/25 Cal Assault Bike Sprint
100 Single Unders
2 Rope Climbs (scaling options available)
2 Length Single DB OH Lunge 50/35
100’ Sprint- Each
50’ WheelBarrow
20 Med Ball Over the Shoulder- shared 14/20
2 Rope Climbs to as high as possible (one each)
20 Walking Lunges each
50’ Wheelbarrow
100’ Sprint - Each
200M Buddy Run
60 Single Skips- Shared any way
50 Air Squats- Shared any way
40 KBS 8/10- Shared Anyway
30 Burpees- Shared Anyway
200m Buddy Run
RX
6 Rounds
1:30 Work into 30 seconds rest.
22/17 Calorie Row into Max Shoulder to Overhead 155/105
Partner 1 will go then Partner 2 will go. 3 Rounds each.
SCALED
6 Rounds
1:30 Work into 30 seconds rest.
20/15 Calorie Row into Max Shoulder to Overhead 135/95
Partner 1 will go then Partner 2 will go. 3 Rounds each.
AFTER PART A, STRAIGHT INTO 1500/1250 M ROW FOR TIME. Same distance for all divisions. Divide the work as you wish.
20 Squat Cleans (135/95)
20 Devils Press (Single arm heavy (50/35)
20 Pull-ups
Time _________
15 Squat Cleans (185/125-135)
15 Devils Press (70/50)
15 Bar Muscle Ups
Time _________
10 Squat Cleans (205/155)
10 Devils Press (80/60)
10 Ring Muscle Ups
Time __________
Scaled
20 Squat Cleans (95/65)
20 Devils Press 50/35
20 Ring Rows
Time _________
15 Squat Cleans (135/95)
15 Devils Press 50/35
15 Jumping Pullups
Time _________
10 Squat Cleans (155/105)
10 Devils Press (50/35)
10 Pullups
Time __________
Time Cap 11 minutes
**Cleans/BMU/Ring Muscle Ups/Devils Press (Heavy)
Increasing Weight On Cleans (Done in 2 sets ideally)
20 Squat Cleans (135/95)
20 Devils Press (Single arm heavy (50/35)
20 Pull-ups
Time _________
15 Squat Cleans (185/125-135)
15 Devils Press (70/50)
15 Bar Muscle Ups
Time _________
10 Squat Cleans (205/155)
10 Devils Press (80/60)
10 Ring Muscle Ups
Time __________
Scaled
20 Squat Cleans (95/65)
20 Devils Press 50/35
20 Pull-ups Need sub for this possibly
Time _________
15 Squat Cleans (135/95)
15 Devils Press 50/35
15 Pullups
Time _________
10 Squat Cleans (155/105)
10 Devils Press (50/35)
10 Chest 2 Bar Pullups
Time __________
**Cleans/BMU/Ring Muscle Ups/Devils Press (Heavy)
Increasing Weight On Cleans (Done in 2 sets ideally)
20 Squat Cleans (135/95)
20 Devils Press (Single arm heavy (50/35)
20 Pull-ups
Time _________
15 Squat Cleans (185/125-135)
15 Devils Press (70/50)
15 Bar Muscle Ups
Time _________
10 Squat Cleans (205/155)
10 Devils Press (80/60)
10 Ring Muscle Ups
Time __________
Scaled
20 Squat Cleans (95/65)
20 Devils Press 50/35
20 Pull-ups Need sub for this possibly
Time _________
15 Squat Cleans (135/95)
15 Devils Press 50/35
15 Pullups
Time _________
10 Squat Cleans (155/105)
10 Devils Press (50/35)
10 Chest 2 Bar Pullups
Time __________
Media
Community
Event Details
Closes: Oct 1, 2022
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