Past Workouts | CanWest CrossFit® Championship

Past Workouts

  • Individual 2018 Events

    Max Capacity

    5 Minutes to Establish a 1 Rep Max Squat Clean Thruster
    -2 Min Transition-
    3 Minute AMRAP: Thrusters @ 60% of Above

    Main Stage Event 1

    10 Minute AMRAP:
    20 Burpee Box Jump overs, 24/20”
    Run 400m
    30 C2B Pull Ups
    30 2x DB Ground to Overhead 50/35lbs
    In Remaining time AMRAP 20ft Handstand Walk
    *10ft Minimum Distance*

    Variations:
    50+ Masters:
    Chin Over Pull Ups
    35/25lb Dumbbells

    Teens:
    35/25lb Dumbbells

    Grip It and Rip It

    10 Minute Time Cap:
    1 Rep Max Snatch
    *No variations*

    The Mountain

    Elite Individuals/Masters/Teens:

    4 Minute AMRAP:
    2 Ring Muscle Ups
    4 Strict Handstand Push Ups
    8 Cal Ski Erg
    – 1 Minute Rest –
    5 Minute AMRAP:
    3 Bar Muscle Up
    6 Kipping Handstand Push Ups
    10 Cal Ski Erg
    *34” width x 24” Depth HSPU*

    Variations:

    50+
    4 Minute AMRAP:
    4 C2B Pull Ups
    6 Kipping Hand Stand Push Ups
    8 Cal Ski Erg
    – 1 Minute Rest –
    5 Minute AMRAP:
    3 Kipping Pull Ups
    6 HR Push Ups
    10 Cal Ski Erg

    Pain Cave

    10 Minute AMRAP:
    50ft Yoke carry
    100ft shuttle run
    5 Wall Jump- overs, 5ft
    50ft Farmers carry
    100ft shuttle run
    50ft Farmers carry
    100ft shuttle run
    5 Wall Jump-overs, 5ft
    50ft Yoke carry
    100ft Shuttle run

    Variations:
    Farmers bar weights:
    Elite Individual:
    Men: 144lbs/arm
    Women: 124lbs/arm
    Intermediate Teams and 50+ Elite Masters:
    Men: 124lbs/arm
    Women: 104lbs/arm
    Scaled:
    Men: 104lbs/arm
    Women: 84lbs/arm
    Teens:
    Men: 124lbs/arm
    Women: 104lbs/arm

    Iron Paradise

    Max Weight Complex
    8 Minute Cap:
    9 Deadlifts
    6 Hang Power Clean
    3 Shoulder to Overhead
    – 2 Minute Transition –
    *No Variations*

    The Hustle

    8 Minute AMRAP
    20 Calorie Bike
    30 T2B
    20 Calorie Bike
    6 Rope Climbs, 15 feet
    20 Calorie Bike
    30 Overhead Squats, 115/85lbs
    – 2 Minute transition –

    Variations
    50+:
    75/55lbs for Overhead Squat
    Teens:
    Overhead Squat @ 95/65lbs

    Str/ke Mvmnt

    Sprint Course
    **NO CLEATS ALLOWED**
    50 feet long, 30 feet wide
    9 Minute Time Cap
    3 Attempts
    1 Attempt Every 3 Minutes
    – 1 Minute Transition –
    *No Variations*

    SuperNova
    *Top 12 from Each Division Only*
    Elite Individuals/Masters/Teens:

    For time (6 min cap):
    3 Rounds:
    10 Heavy Wall ball 30/20lb, 10ft/9ft
    35 DU
    Then immediately into…
    3 Rounds:
    6 Mini Axel Bar Front Squat, 162lbs/ 122lbs
    3 D-ball Cleans, 150/100lbs
    Variations:
    50+ and Teens:
    Wall ball 20/14lb, 10ft/9ft
    Axle Bar- 122lbs/102lbs
    D-Ball – 80/60lbs

  • Elite Trio Teams 2018 Events

    Max Capacity

    Partner #1:
    4 Minutes to Complete a 1 Rep Max Squat Clean Thruster
    – 1 Minute Transition –
    Partner #2 and #3:
    5 Minute AMRAP: Thrusters @ 50% of Above
    *No variations*

    Main Stage Event #1

    10 Minute AMRAP:

    Partner #1, 2 and 3 complete the following in single file:
    Complete 2 rounds
    10 Burpee Box Jump Overs, 24/20”
    Shuttle Run
    Then, 2 rounds
    10 C2B Pull Ups
    Shuttle Run
    Then 2 rounds
    10 Dual DB Ground to Overhead, 50/35lbs
    Shuttle Run
    Remaining time AMRAP 20ft Handstand Walk.
    *10ft Minimum*

    Grip It and Rip It

    10 Minute Time Cap:
    1 Rep Max Snatch
    – 2 Minute Heat Transition –
    *No variations*

    The Mountain

    Complete For Time
    10 Minute Cap:
    20 Ring Muscle Up
    40 Strict Handstand Push Ups
    50 Cal Ski Erg
    20 Bar Muscle Up
    40 Kipping Handstand Push Up
    50 Cal Ski Erg

    Variations:
    Intermediate:
    30 C2B Pull Ups
    40 Kipping Handstand Push Ups
    50 Cal Ski Erg
    30 Kipping Pull Ups
    40 HR Push Ups
    50 Cals Ski Erg
    Scaled:
    20 Kipping Pull Ups
    40 DB Push Press 35/25lb
    50 Cal Ski Erg
    20 Kipping Pull Ups
    40 HR Push Ups
    50 Cal Ski Erg
    Scaled Team Options:
    *partner assisted pull up, score under any team performing as prescribed

    Pain Cave

    10 Minute AMRAP:
    50ft Yoke Carry
    5 Wall Jump-Overs
    50ft Farmers Walk
    *Round for round*
    Variations:
    *Scaled teams: for teams who cannot complete the wall overs, they can choose to perform 12 no jump burpees at the wall and be scored under those who completed it as prescribed.
    *Scaled teams: if one person on your team can not successfully carry the yoke by themselves, you may have another team member assist, then continue on as prescribed. You will score under teams who are able to complete the Yoke Carry as prescribed.

    Iron Paradise

    Max Weight Complex
    8 Minute Cap:
    9 Deadlifts
    6 Hang Power Clean
    3 Shoulder to Overhead
    – 2 Minute Transition –
    *No Variations*

    The Hustle

    8 Minute AMRAP

    Partner #1 Riding Bike at ALL TIMES.
    Partner #2 & #3 Complete the Following:
    30 T2B
    10 Rope Climb
    30 Overhead Squat 115/85lbs
    *one person always on bike
    *other 2 partners accumulating reps in the AMRAP
    *partners can switch off bike as needed
    *one person working at a time on AMRAP movements
    *score is total reps + total calories

    Variations:

    Intermediate:
    95/65lbs for Overhead Squat
    Scaled:
    Hanging Leg Raises
    75/55lbs Overhead Squats
    Rope Climb Penalty Option: 50 Russian KB Swings 24/16kg

    Str/ke Mvmnt

    Sprint Course
    **NO CLEATS ALLOWED**
    50 feet long, 30 feet wide
    9 Minute Time Cap
    3 Attempts EACH
    1 Attempt Every 3 Minutes
    – 1 Minute Transition –
    *No Variations*

    SuperNova

    AMRAP 8:
    200 Double Unders
    75 Wall Ball, 30/20lb to 10ft/9ft
    25 Mini-Axle Bar Front Squat, 162lbs/122lbs
    AMRAP in remaining time D-Ball Clean 150/100lbs

    Variations:
    Intermediate:
    Wall Ball 20/14lb to 10ft/9ft
    Front Squat 122lbs/102lbs
    D-Ball 100/80lb
    Scaled:
    300 Single Unders
    Wall Ball 14/10lb to 10ft/9ft
    Front Squat 102lbs/82lbs
    D-Ball 80/60lbs

  • Individual 2019 Events

    RIP
    Elites
    4 Rounds For Time
    25 Minute Time Cap:
    500m Row
    250m Ski
    400m Run

     

    Triple Threat
    Elites
    3 Rounds For Total Reps:
    3 Minutes of Work/ 1 Minute of Rest
    100 Double Unders
    *Advance every 50 repetitions*
    25/20 Chest to Bar Pull-Ups
    20 Burpee Box Jump Overs @ 20”
    100 Double Unders
    *Advance every 50 repetitions*
    12/9 Bar Muscle Ups
    20 Burpee Box Jump Overs @ 24”
    100 Double Unders
    *Advance every 50 repetitions*
    9/6 Ring Muscle Ups
    AMRAP Burpee Box Jump Overs @ 30″

    Going Big
    1 Rep Max Clean and Jerk
    *Elite/Intermediate/Scaled: 6 Minute Cap*
    *Age Groups: 7 Minute Cap*
    Get After It
    Age Groups
    4 Rounds for Time:
    8 Minute Time Cap
    15/12 Calorie Ski Erg
    10 Power Cleans
    Variations:
    35-49/16-17: 135/85lb
    50-54: 115/75lb
    55+/14-15: 95/65lbs
    Bullet Proof
    Age Groups
    For Time:
    12 Minute Time Cap
    200ft Shuttle Run
    150 Double Unders
    400ft Shuttle Run
    25 Left Kettlebell Snatch
    25 Right Kettlebell Snatch
    600ft Shuttle Run
    20 Left Arm Dumbbell Thruster
    20 Right Arm Dumbbell Thruster
    800ft Shuttle Run
    50ft Single Arm Dumbbell Overhead Walking Lunge
    Variations:
    35-54/16-17: 
    KB 24/16kg
    DB 50/35lb
    55+/14-15: 
    KB 16/12kg
    DB 35/25lb
    Intermediate:
    KB 16/12kg
    DB 50/35lb
    Scaled:
    KB 24/16kg *Russian Swings*
    DB 35/25lb
    *Single Arm Dumbbell Front Rack Walking Lunge 50/35*
    We The North
    For Time:
    8 Minute Time Cap
    15/12 Calorie Ski Erg
    30ft Handstand Walk
    170ft Shuttle Run
    15/12 Calorie Ski Erg
    40ft Handstand Walk
    160ft Shuttle Run
    15/12 Calories Ski Erg
    50ft Handstand Walk
    150ft Shuttle Run
    Variation:
    Elite/14-17/35-49:
    10ft Minimums
    50-54:
    5ft Minimums
    55+:
    Single Arm Dumbbell Overhead Walking Lunge (35/25lb)
    *10ft Minimum*
    Intermediate/ Scaled:
    12/9 Calorie Ski Erg
    50ft Dumbbell Carry 50/35lb
    12 Dumbbell Facing Burpees
    12/9 Calorie Ski Erg
    50ft Dumbbell Carry 50/35lb
    12 Dumbbell Facing Burpees
    12/9 Calorie Ski Erg
    50ft Dumbbell Carry 50/35lb
    12 Dumbbell Facing Burpees
    Suns Out Guns Out
    All Divisions
    6 Minute Time Cap
    1 Rep Max Hang Snatch
    Axle
    3 Minute Time Cap
    30/20 Calorie Row
    30 Mini-Axle Bar Thrusters
    *Wearing 20/14lb Weight Vest* 
    Variations:
    Elite/16-17/35-49:
    120/80lb
    50-54/Intermediate:
    100/70lb
    55+/14-15/Scaled:
    80/60lb
    Endgame
    Elites
    For Time:
    10 Minute Time Cap
    10/7 Strict Handstand Push Ups
    1 Legless Rope Climb – 15ft
    20 Wallballs 20lb/10ft, 14lb/9ft
    25 Left Arm Kettlebell Snatch
    20 Toes To Bar
    3 Rope Climbs -15ft
    20 Wallballs
    25 Right Arm Kettlebell Snatch
    20 Handstand Push Ups
    2 Rope Climbs – 15ft
    Variations:
    Age Groups
    14-17/35-54:
    4 Rounds:
    1 Rope Climb – 15ft
    15 Wallballs 20lb/10ft, 14lb/9ft
    10 Toes To Bar
    THEN:
    4 Rounds:
    5 Bar Muscle Ups
    7 Handstand Push Ups
    9 Box Jump Overs 24/20″
    55+/Intermediate Individuals:
    4 Rounds:
    1 Rope Climb – 15ft
    15 Wallballs 20lb/10ft, 14lb/9ft
    10 Toes To Bar*
    THEN:
    4 Rounds:
    5 Chest To Bar*
    7 Handstand Push Ups*
    9 Box Jump Overs 24/20″
    Scaled:
    *Hanging Leg Raises
    *Kipping Pull ups
    *Hand Release Push Ups
  • Elite Trio Teams 2019 Events

    Going Big
    3 Attempts Each
    8 Minute Time Cap
    1 Rep Max Snatch

     

    Get After It
    Elite
    12 AMRAP
    10 Box Jump Overs 24/20″
    10 Power Cleans 135/85lb
    AMRAP Ski Erg

     

    Bullet Proof

    For Time:
    12 Minute Time Cap

    Each athlete does 3 rounds
    25 Double Unders
    Shuttle Run
    _
    12 Kettlebell Snatch 24/16kg
    Shuttle Run
    _
    10 Single Arm Dumbbell Thruster 50/35lb
    Shuttle Run
    _

    All Athletes
    100ft Syncro Single Arm Dumbbell & Kettlebell Overhead Walking Lunge 50/35lb 24/16kg

    Elites:
    KB 24/16kg
    DB 50/35lb
    Intermediate:
    KB 16/12kg
    DB 50/35lb
    Scaled:
    *Single Unders
    *Russian Kettlebell Swings 24/16kg
    *Syncro Single Arm Dumbbell & Kettlebell Front Rack Walking Lunge 35/25lb & 16/12kg

     

    We The North
    Elite
    10 Minute AMRAP
    Athlete 1: Ski Erg Max Calories
    Athlete 2: 20ft Handstand Walk + 20ft Run Back To Start
    Athlete 3: 100ft Shuttle Run

    Variations:
    Intermediate/Scaled
    Athlete 1: Ski Erg Max Calories
    Athlete 2: 100ft Single Arm Dumbbell Carry 50/35lb + 10 Dumbbell Facing Burpees
    Athlete 3: Rest

     

    Suns Out Guns Out
    All Divisions
    8 Minute Time Cap
    1 Rep Max Hang Clean

     

    Axle
    5 Minute AMRAP
    Row For Calories
    Mini Axle Bar Thrusters

    Variations:
    Elite
    120/80lb
    Intermediate
    100/70lb
    Scaled
    80/60lb

     

    Endgame
    For Time: 
    10 Minute Time Cap
    Elite
    50 Box Jump Over 24/20″
    50 Syncro Toes To Bar
    75 Partner Wallballs 20lb/10ft, 14lbs/9ft
    50 Handstand Push-Ups
    *1 Partner hang From Pull-Up Bar*
    9 Rope Climb To 15ft

    Intermediate:
    50 Box Jump Over 24/20″
    40 Syncro Toes To Bar
    50 Partner Wallballs 20lb/10ft, 14lbs/9ft
    40 Handstand Push-Ups
    *1 Partner hang From Pull-Up Bar*
    9 Rope Climb To 15ft

    Scaled:
    50 Box Jump Over 24/20″
    40 Syncro Leg Raises
    50 Partner Wallballs 20lb/10ft, 14lbs/9ft
    40 Hand Release Push-Ups
    *2 Partner hang From Pull-Up Bar*
    9 Rope Climb To 15ft

     

  • Elite Co-Ed Team of 4 2019 Events

    RIP
    6 Rounds For Time
    26 Minute Time Cap

    Male 1 35 Cal Row or 30 Cal SkiErg
    Female 1 25 Cal Row or 20 Cal SkiErg
    Male 2 and Female 2 400m Run
    Male 1 and Female 1 400m Run
    Male 2 35 Cal Row or 30 Cal SkiErg
    Female 2 25 Cal Row or 20 Cal SkiErg

    Triple Threat
    3 Rounds:
    For Total Reps
    3 Minutes of Work/ 1 Minute of Rest

     

    Male 1/ Male 2
    50 Double Unders Each
    *Advance every 50 repetitions*
    25 Synchro Chest to Bar Pull-Ups
    30 Burpee Box Jump Overs @ 20”
    Female 1/ Female 2
    50 Double Unders Each
    *Advance every 50 repetitions*
    20 Synchro Chest to Bar Pull-Ups
    30 Burpee Box Jump Overs @ 20”
    Male 1/ Male 2
    50 Double Unders Each
    *Advance every 50 repetitions*
    12 Synchro Bar Muscle Ups
    30 Burpee Box Jump Overs @ 24”
    Female 1/ Female 2
    50 Double Unders Each
    *Advance every 50 repetitions*
    9 Synchro Bar Muscle Ups
    30 Burpee Box Jump Overs @ 24”
    Male 1/ Male 2
    50 Double Unders Each
    *Advance every 50 repetitions*
    6 Synchro Ring/Bar Muscle Ups each
    AMRAP Burpee Box Jump Overs @ 30”
    Female 1/ Female 2
    50 Double Unders Each
    *Advance every 50 repetitions*
    4 Synchro Ring/Bar Muscle Ups each
    AMRAP Burpee Box Jump Overs @ 30”

     

    Going Big
    3 Attempts
    6 Minute Time Cap
    1 Rep Max Clean and Jerk

    We The North
    10 Minute AMRAP
    Athlete 1: Ski Erg Max Calories
    Athlete 1: Ski Erg Max Calories
    Athlete 2 & 3: 50ft Handstand Walk + 150ft Shuttle Run

     

    Suns Out Guns Out
    8 Minute Time Cap

    1 Rep Max Hang Clean

    Axle
    3 Minute Time Cap
    30/20 Calorie Row
    30 Mini Axle Bar Thrusters 120/80lb

    Endgame
    For Time
    10 Minute Time Cap
    10/7 Strict Handstand Push Ups
    1 Legless Rope Climb To 15ft
    20 Wallball 20lb/14ft, 14lb/9ft
    25 Left Arm Kettleball Snatch 24/16kg
    20 Toes To Bar
    3 Rope Climbs To 15ft
    20 Wallball 20lb/14ft, 14lb/9ft
    25 Right Arm Kettleball Snatch 24/16kg
    20 Handstand Push Ups
    2 Rope Climbs To 15ft