150713 ~ Leg Day is Evey Day...Esp, Today!!

Congratulations to all Canuck Athletes who competed in Beach WOD this weekend.  The sun was blazing, and the competition was tough, but Team Canuck stepped up to the test!  Andrew H, Darryl H., Suzana, and Tavia: Placed 6th out of 60 teams in the Amateur Division! This was Andrew's first ever CrossFit competition!  Lem, Monroe, Mariane, and Raina finished 24th out of over 90 Teams, and the only All Female Team of Ator, Lucy, Megan, and Robin faired very well against their Co-ed competition! 

On Sunday, we had Louisa and Denise Daley represent Canuck in the Women's Masters Division.  the WODs were gruelling, but these tough ladies stepped up there game and finished strong in all 4 events!!

A big thank you to everyone who came out to support!  Whether we were in the competition, or enjoying a day on the beach...the Canuck family was everywhere!!

Skill:

EMOM x 10 min ALT,

a. 2 HS Walk + ME Plank (Walk Up...Walk Down (in control)...hold!)

b. ME Calorie Row

Conditioning:

For time:
400m run
45 Back Squats 135/95
400m run
30 Front Squats
400m run
15 Overhead Squats

Cash Out:

3 x 12 Bicep Curls & Tricep Extensions.

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