131207 ~ Tidal Showdown

Good luck to all of the Canucks competing today at the Tidal Showdown located at CrossFit Tidal 1919b Leslie St. WODs start at 9 am sharp!! Come on out and cheer on your fellow Canucks!!

For those of you going into the box today....we wanted to give you a taste of what the competitors will be feeling.....have some fun!!

Strength:

10 min to find 1RM Shoulder Press

then

10 min to find 1 RM Push Press

Conditioning:

Tidal Showdown WOD 1ish!

Pick a Partner to Throw Down Against.....

With A 6 minute running clock complete:

21 - 15 - 9

Wall Ball (20#/14#)

Box Jump (24"/20)

**With Remaining time ME Burpee Over Box**

Rest 2 min

With a 6 minute running clock complete:

21 - 15 - 9

Hang Power Snatch (95/65#)

Pullups

**With remaining time ME Burpee Over Bar**

then..

Double Unders

Count up your total reps:

Your total # of reps is the number of reps your partner will need to complete.  You will need to complete your partner's total number of reps completed in Double Unders.  It's a race....3-2-1 Go! Who can complete their prescribed # of DU's first??

Winner =  Proceed directly to cash out.

Loser = 20 Burpee Penalty

Cash Out

Come to Tidal and cheer on the Canucks!!

or 15 min of Mobility!!

 

 

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