CF Orangeville Compete Series: In-House
About This Competition
Join CrossFit Orangeville's In-House Compete Series, a competition designed for CrossFit Orangeville members only.
There will be a total of 7 tests of fitness over 14 weeks:
Week 1: September 25-28
Week 2: October 9-12
Week 3: October 23-26
Week 4: November 6-9
Week 5: November 20-23
Week 6: December 4-7
Week 7: December 18-21
Each week will work very similar to the CrossFit Open. Workouts will be announced on Thursday evening at 8pm EST. The workout will then be the scheduled WOD (workout of the day) in class on Friday. Athletes will have until the following Monday to complete the workout and submit their score by 8pm EST.
All workouts must either be judged or video recorded and submitted for review.
All workouts will have 3 programming tiers: Prescribed, Intermediate, and Scaled.
There will be prizes for the top 3 males, and top 3 females.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Tyler Marsh | 15 |
| 2 | Shawn Pontone | 33 |
| 3 | TYLER ROBBINS | 37 |
| 4 | Shandor Alphonso | 48 |
| 5 | RYAN RICHARDS | 65 |
| # | Athlete | Points |
|---|---|---|
| 1 | NATALIE ESPOSITO | 13 |
| 2 | ASHLEE LUGANO | 15 |
| 3 | KATRINA GOBEILLE | 32 |
| 4 | NICOLE ROBBINS | 46 |
| 5 | MELISSA NOWELL | 48 |
Workouts
"The Hopper"
Rx
For time (14min CAP):
1. 2,000/1,600m Bike
Then,
2. 5 rounds of:
5 Bar Muscle-ups
7 Shoulder to Overheads (165/115)
Intermediate
For time (14min CAP):
1. 2,000/1,600m Bike
Then,
2. 5 rounds of:
10 Chest to Bar Pull-ups
7 Shoulder to Overheads (135/95)
Scaled
For time (14min CAP):
1. 2,000/1,600m Bike
Then,
2. 5 rounds of:
14 Hang Power Cleans
7 Shoulder to Overheads (75/55)
For time:
1,000m Row
Athletes have 15 minutes to establish a heavy 1-rep max Front Squat (from the rack).
"Almost Annie"
Rx
50-40-30-20-10
Double Unders
18-15-12-9-6
Handstand Push-ups
10-8-6-4-2
Cleans - increasing weight*
(135/85)-(165/105)-(195/125)-(225/145)-(255/165)
Intermediate
50-40-30-20-10
Double Unders
18-15-12-9-6
Dumbbell Push Press (2x35/20)
10-8-6-4-2
Cleans - increasing weight*
(95/65)-(115/75)-(135/85)-(155/95)-(175/115)
Scaled
50-40-30-20-10
Single Unders
18-15-12-9-6
Hand Release Push-ups
10-8-6-4-2
Cleans - increasing weight*
(75/55)-(95/65)-(115/75)-(125/80)-(135/85)
There is a minimum work requirement for this workout. Refer to the workout instructions below!
Rx
3 rounds for time (12min CAP):
21 Thrusters (95/65)
21 Pull-ups
Intermediate
3 rounds for time (12min CAP):
21 Thrusters (75/55)
21 Jumping Pull-ups
Scaled
3 rounds for time (12min CAP):
21 Thrusters (45/35)
21 Burpees
Rx
5 rounds for time (12min CAP):
20 Wall Ball (20/14lbs.) (10'/9' target)
10 Deadlift (225/155lbs.)
Intermediate
5 rounds for time (12min CAP):
20 Wall Ball (14/10lbs.) (10'/9' target)
10 Deadlift (185/125lbs.)
Scaled
5 rounds for time (12min CAP):
20 Wall Ball (10/8lbs.) (10'/9' target)
10 Deadlift (135/95lbs.)
"Nasty Nancy"
Rx
5 rounds for time (25min CAP):
400m Run
10 Overhead Squats (135/85lbs.)
10 Bar Facing Burpees
Intermediate
5 rounds for time (25min CAP):
400m Run
10 Overhead Squats (95/65lbs.)
10 Bar Facing Burpees
Scaled
5 rounds for time (25min CAP):
400m Run
10 Overhead Squats (65/45lbs.)
10 Bar Facing Burpees
Part A
"Snatch Ladder"
1 Snatch, every minute, on the minute
Men start with 75lbs. and add 10lbs. total every minute on the minute. Snatch until you can no longer successfully complete the rep/weight within the minute.
Women start with 55lbs. and add 5lbs. total every minute on the minute. Snatch until you can no longer successfully complete the rep/weight within the minute.
-REST 3mins-
Part B
"T2B Lunge"
Rx
For time:
30-20-10
Toes to Bar
Dual Front Rack Kettlebell Lunge Steps (2x24/16kg)
Intermediate
For time:
30-20-10
Hanging Knee Raises
Kettlebell Goblet Lunges (1x24/16kg)
Scaled
For time:
30-20-10
Sit-ups
Dumbbell Goblet Lunges (1x35/20lbs)
Part A
"Snatch Ladder"
1 Snatch, every minute, on the minute
Men start with 75lbs. and add 10lbs. total every minute on the minute. Snatch until you can no longer successfully complete the rep/weight within the minute.
Women start with 55lbs. and add 5lbs. total every minute on the minute. Snatch until you can no longer successfully complete the rep/weight within the minute.
-REST 3mins-
Part B
"T2B Lunge"
Rx
For time:
30-20-10
Toes to Bar
Dual Front Rack Kettlebell Lunge Steps (2x24/16kg)
Intermediate
For time:
30-20-10
Hanging Knee Raises
Kettlebell Goblet Lunges (1x24/16kg)
Scaled
For time:
30-20-10
Sit-ups
Dumbbell Goblet Lunges (1x35/20lbs)
Media
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Event Details
Closes: Sep 29, 2020
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