160127 ~ Canuck Cup Intramurals....Read Carefully!!

This year, to celebrate our community and to have a bit of fun, we're running an intramurals alongside the Open. We certainly aren't the first ones to think of this. It's an amazing idea that many other boxes have implemented (check out this article that was posted last year on mainsite:http://games.crossfit.com/article/open-gone-intramural). Ours isn't going to run exactly the same as that one, but it gives you a good starting point.

What Do You Have To Do??

1. Sign Up For the Open!  games.crossfit.com

How Will My Team Be Determined?

Athletes already registered for the Open will be divided into teams by a draft. The draft will be completed by the the week of Feb 15th and will be performed by the coaches/managers.Once the teams have been finalized, you'll get a message from your Team Captain.

What if I Can't Rx the Workouts?

We will be dividing the teams as fairly and evenly as possible, but keep in mind that the vast majority of the points come from participation and spirit, NOT from scores. One of the main points of the intramurals is torewards participation rather then performance. You're a huge asset to the team just by participating!

Who Are The Team Captains??

You coaches have teamed up and are ready to lead you to victory!! Take a look at your team captains:

Coach Tav & Coach Kimi :

Coach Zach & Coach Meg

Coach Ade & Coach Baz

Coach G & Coach Suz

Coach Andrew & Coach Bernie

How Does Scoring Work?

There will be a few ways to score points:

a. Participation:Every athlete will receive 1 point for their team each week if they participate in the workout. With the new scaled version of the open, we anticipate everyone being able to post at least a score, but a score is not necessary for the points to be awarded.If in the case of an injury, and the athlete cannot safely compete in a workout, attendance and supporting their team will be all that is needed to be awarded their participation point. 

b. Spirit: The team with the best “spirit” and sportsmanship will receive 5 points. This will be awarded each week to 1 team. The team spirit award will be choosen by the best team picture shared to Instagram with the hashtag #canuckintramurals. This will be choosen by the team captains

c.Ranking.  The Top 3 Male & Female Athletes in the Rx & Scaled divisions will earn points for their team.

3 Points For 1st Place

2 Points For 2nd Place

1 Point For 3rd Place

Prizes & Canuck Cup!

After the 6th & Final WOD, we will be awarding the 1st ever Canuck Cup to the winning team!  We will also be awarding some other special awards, so bring your spirit, and give it your all!!!

Strength/Skill:

Every 90s x 7:30 (6 Sets)
3 Full Snatch @ 80%

Then…

“Tempo Karen”
7 Rounds or 150 Wall Balls (whichever comes 1st)

:40 on :20 off
Max Wall Balls (20/14#)

Conditioning:

"Born Free"
Complete For Time

15-12-9
Dumbell Thruster (50/35#)
Chest to Bar Pull-Ups

-right into-

15-12-9
Dumbell Squat Cleans (50/35#)
Calorie Row

Cash Out:

12 Min Goat Practice




 

 

 


 

 

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