Schedule and Workouts

09:00 AM - 09:52 AM
Workout No. 1 "Squat Till Ya Drop"

10 Minutes Total for Team to Establish 1rm Complex for each Athlete
BB Complex:
1 Clean + 3 Front Squats
- Clean can be any variation (muscle, power, squat, split)
- BB weight can go up or down
- BB collars must be used for the lift to be counted
- Any order throughout the 10 minutes
- Score = Athlete 1 + Athlete 2 + Athlete 3 1rm complex

1 - Swole Sisters Shallow Lake Strength & Conditioning 7 480
2 - CFL PAIN Killers Crossfit Limestone 25 405
3 - Barbellas CrossFit Totality 20 415
4 - Dream Team Crossfit Living the Dream Ajax 29 375
5 - 3 GIRLS AND A BARBELL CrossFit Belleville 14 450
6 - 3 Peas in a WOD CrossFit YKV 5 495
7 - Run EMC Crossfit DSF 4 505
8 - Chalk Dirty to Me Crossfit Trent 13 455
1 - Kip Lifting CrossFit Belleville 20 415
2 - Snatch Us If You Can Crossfit Trent 35 360
3 - Rip That Snatch Crossfit Oshawa 11 460
4 - Drop it Like a Squat Shallow Lake Strength & Conditioning 29 375
5 - Crossfit Brontide Crossfit Brontide 8 475
6 - Aggressively Average CrossFit Totality 27 385
7 - Team ZFs Mind-Set Centre 38 335
8 - Rogue Siryns Crossfit Kawartha 38 335
1 - Work Now W(h)ine Later CrossFit Totality 6 485
2 - Jacked In a Box CrossFit Belleville 18 420
3 - Just Add WODer CrossFit Belleville 27 385
4 - Flat Chests and Personal Bests Crossfit Dioxide 2 525
5 - What the Hell CrossFit Belleville 40 280
6 - TripleUnderDogs Crossfit Trent 18 420
7 - Doughnut judge us Crossfit Living the Dream Ajax 11 460
8 - Chalk dirty to me (CFK) Crossfit Kawartha 25 405
1 - CrossFit Limestone Crossfit Limestone 1 560
2 - Threes a Charm CrossFit Belleville 15 445
3 - Crossfit Lindsay CrossFit Lindsay 3 510
4 - Girls of Queen Street Crossfit Queen Street 10 465
5 - Run This Mother Crossfit Trent 29 375
6 - Buns N Guns Crossfit Living the Dream Ajax 20 415
7 - Bar "belles" CrossFit Belleville - Crossfit Stratos 20 415
8 - Scaled As Hell Belleville Crissfit 37 345
1 - 3 Best Fran's Crossfit Stratos. 16 425
2 - Mamma & the Cubs CrossFit Totality 8 475
3 - LTD Shorties Crossfit Living the Dream Ajax 34 365
4 - Meet Me At The Bar Not affiliated 20 415
5 - COOKIE & CREAM Yiati Crossfit 16 425
6 - Crossfitting for Cleavage CrossFit Belleville 35 360
7 - Muscles & mascara Shallow Lake Strength & Conditioning 29 375
8 - AKA Unaffiliated 29 375
10:15 AM - 11:53 AM
Workout No. 2: "Midline Madness"

AMRAP in 10 minutes:
10 Toes to Bar
15 Alternating Dumbbell Snatches 35lbs
20 Deadlifts 155lbs
- Athletes will flow through this AMRAP using a EMOM style as follows:
0:00 to 1:00 - Athlete 1
1:00 to 2:00 - Athlete 2
2:00 to 3:00 - Athlete 3
3:00 to 4:00 - Athlete 1
4:00 to 5:00 - Athlete 2
5:00 to 6:00 - Athlete 3
6:00 to 7:00 - Athlete 1
7:00 to 8:00 - Athlete 2
8:00 to 9:00 - Athlete 3
9:00 to 10:00 - Any Athlete
Score: Reps

1 - Swole Sisters Shallow Lake Strength & Conditioning 8 270
2 - CFL PAIN Killers Crossfit Limestone 22 214
3 - Barbellas CrossFit Totality 17 227
4 - Dream Team Crossfit Living the Dream Ajax 28 175
5 - 3 GIRLS AND A BARBELL CrossFit Belleville 23 213
1 - 3 Peas in a WOD CrossFit YKV 4 291
2 - Run EMC Crossfit DSF 5 284
3 - Chalk Dirty to Me Crossfit Trent 29 169
4 - Kip Lifting CrossFit Belleville 31 165
5 - Chalk dirty to me (CFK) Crossfit Kawartha 36 155
1 - Rip That Snatch Crossfit Oshawa 10 241
2 - Drop it Like a Squat Shallow Lake Strength & Conditioning 37 153
3 - Crossfit Brontide Crossfit Brontide 1 305
4 - Aggressively Average CrossFit Totality 39 136
5 - Team ZFs Mind-Set Centre 26 184
1 - Rogue Siryns Crossfit Kawartha 13 234
2 - Work Now W(h)ine Later CrossFit Totality 16 229
3 - Jacked In a Box CrossFit Belleville 19 222
4 - Just Add WODer CrossFit Belleville 23 213
5 - Flat Chests and Personal Bests Crossfit Dioxide 1 305
1 - What the Hell CrossFit Belleville 40 100
2 - TripleUnderDogs Crossfit Trent 31 165
3 - Doughnut judge us Crossfit Living the Dream Ajax 14 232
4 - Snatch Us If You Can Crossfit Trent 27 182
5 - CrossFit Limestone Crossfit Limestone 3 304
1 - Threes a Charm CrossFit Belleville 21 215
2 - Crossfit Lindsay CrossFit Lindsay 7 279
3 - Girls of Queen Street Crossfit Queen Street 6 282
4 - Run This Mother Crossfit Trent 14 232
5 - Buns N Guns Crossfit Living the Dream Ajax 11 236
1 - Bar "belles" CrossFit Belleville - Crossfit Stratos 12 235
2 - Scaled As Hell Belleville Crissfit 31 165
3 - 3 Best Fran's Crossfit Stratos. 9 249
4 - Mamma & the Cubs CrossFit Totality 18 224
5 - LTD Shorties Crossfit Living the Dream Ajax 31 165
1 - Meet Me At The Bar Not affiliated 25 191
2 - COOKIE & CREAM Yiati Crossfit 20 221
3 - Crossfitting for Cleavage CrossFit Belleville 30 166
4 - Muscles & mascara Shallow Lake Strength & Conditioning 38 148
5 - AKA Unaffiliated 35 164
12:15 PM - 02:00 PM
Workout No. 3: “Up and Over”

For Time:
150 Double Unders
150 Wall Ball Shots 14lbs to 9ft
Max Burpee Box Jumps 20"

NOTES:
-1 Athlete works at a time, switch out Athletes whenever needed. No min or max work requirement.
- Burpee BJs: Step ups allowed. Must be fully extended on top of box. Burpees must be completed facing the box and both feet must touch the top of the box on each rep.
- Time Cap: 12 Mins
- Score = Reps

1 - Swole Sisters Shallow Lake Strength & Conditioning 7 415
2 - CFL PAIN Killers Crossfit Limestone 11 411
3 - Barbellas CrossFit Totality 28 365
4 - Dream Team Crossfit Living the Dream Ajax 20 385
5 - 3 GIRLS AND A BARBELL CrossFit Belleville 24 374
1 - 3 Peas in a WOD CrossFit YKV 7 415
2 - Run EMC Crossfit DSF 16 392
3 - Chalk Dirty to Me Crossfit Trent 27 366
4 - Kip Lifting CrossFit Belleville 23 375
5 - Chalk dirty to me (CFK) Crossfit Kawartha 37 351
1 - Rip That Snatch Crossfit Oshawa 17 391
2 - Drop it Like a Squat Shallow Lake Strength & Conditioning 31 357
3 - Crossfit Brontide Crossfit Brontide 1 473
4 - Aggressively Average CrossFit Totality 37 351
5 - Team ZFs Mind-Set Centre 31 357
1 - Rogue Siryns Crossfit Kawartha 13 402
2 - Work Now W(h)ine Later CrossFit Totality 22 379
3 - Jacked In a Box CrossFit Belleville 34 353
4 - Just Add WODer CrossFit Belleville 19 388
5 - Flat Chests and Personal Bests Crossfit Dioxide 7 415
1 - What the Hell CrossFit Belleville 36 352
2 - TripleUnderDogs Crossfit Trent 25 373
3 - Doughnut judge us Crossfit Living the Dream Ajax 6 416
4 - Snatch Us If You Can Crossfit Trent 33 355
5 - CrossFit Limestone Crossfit Limestone 12 407
1 - Threes a Charm CrossFit Belleville 15 399
2 - Crossfit Lindsay CrossFit Lindsay 3 432
3 - Girls of Queen Street Crossfit Queen Street 2 438
4 - Run This Mother Crossfit Trent 21 384
5 - Buns N Guns Crossfit Living the Dream Ajax 17 391
1 - Bar "belles" CrossFit Belleville - Crossfit Stratos 4 425
2 - Scaled As Hell Belleville Crissfit 25 373
3 - 3 Best Fran's Crossfit Stratos. 13 402
4 - Mamma & the Cubs CrossFit Totality 5 417
5 - LTD Shorties Crossfit Living the Dream Ajax 34 353
1 - Meet Me At The Bar Not affiliated 30 359
2 - COOKIE & CREAM Yiati Crossfit 7 415
3 - Crossfitting for Cleavage CrossFit Belleville 37 351
4 - Muscles & mascara Shallow Lake Strength & Conditioning 40 330
5 - AKA Unaffiliated 29 364
02:30 PM - 03:47 PM
Workout No. 4a: “Redline"

Workout 4a and 4b will be completed simultaneously with a 8 Minute running clock
4a:
AMRAP in 8 minutes:
2 Thrusters 65lbs
2 Pullups
4 Thrusters
4 Pullups
6 Thrusters
6 Pullups
- 2A Score = Total Reps

1 - Swole Sisters Shallow Lake Strength & Conditioning 16 171
2 - CFL PAIN Killers Crossfit Limestone 23 154
3 - Barbellas CrossFit Totality 21 156
4 - Dream Team Crossfit Living the Dream Ajax 25 149
5 - 3 GIRLS AND A BARBELL CrossFit Belleville 30 127
1 - 3 Peas in a WOD CrossFit YKV 11 190
2 - Run EMC Crossfit DSF 7 201
3 - Chalk Dirty to Me Crossfit Trent 37 93
4 - Kip Lifting CrossFit Belleville 8 193
5 - Chalk dirty to me (CFK) Crossfit Kawartha 17 169
1 - Rip That Snatch Crossfit Oshawa 13 174
2 - Drop it Like a Squat Shallow Lake Strength & Conditioning 40 59
3 - Crossfit Brontide Crossfit Brontide 1 247
4 - Aggressively Average CrossFit Totality 32 124
5 - Team ZFs Mind-Set Centre 34 118
1 - Rogue Siryns Crossfit Kawartha 17 169
2 - Work Now W(h)ine Later CrossFit Totality 12 182
3 - Jacked In a Box CrossFit Belleville 5 216
4 - Just Add WODer CrossFit Belleville 25 149
5 - Flat Chests and Personal Bests Crossfit Dioxide 2 230
1 - What the Hell CrossFit Belleville 35 107
2 - TripleUnderDogs Crossfit Trent 29 142
3 - Doughnut judge us Crossfit Living the Dream Ajax 10 191
4 - Snatch Us If You Can Crossfit Trent 39 75
5 - CrossFit Limestone Crossfit Limestone 6 210
1 - Threes a Charm CrossFit Belleville 19 163
2 - Crossfit Lindsay CrossFit Lindsay 3 224
3 - Girls of Queen Street Crossfit Queen Street 4 220
4 - Run This Mother Crossfit Trent 15 172
5 - Buns N Guns Crossfit Living the Dream Ajax 22 155
1 - Bar "belles" CrossFit Belleville - Crossfit Stratos 20 159
2 - Scaled As Hell Belleville Crissfit 36 106
3 - 3 Best Fran's Crossfit Stratos. 14 173
4 - Mamma & the Cubs CrossFit Totality 8 193
5 - LTD Shorties Crossfit Living the Dream Ajax 24 151
1 - Meet Me At The Bar Not affiliated 28 143
2 - COOKIE & CREAM Yiati Crossfit 25 149
3 - Crossfitting for Cleavage CrossFit Belleville 30 127
4 - Muscles & mascara Shallow Lake Strength & Conditioning 33 119
5 - AKA Unaffiliated 38 80
02:30 PM - 03:47 PM
Workout No. 4b: “Redline"

Workout 4a and 4b will be completed simultaneously with a 8 Minute running clock
4b:
AMRAP in 8 minutes:
Max Rep Cals on Rower
- 2B Score = Total Cals

1 - Swole Sisters Shallow Lake Strength & Conditioning 11 123
2 - CFL PAIN Killers Crossfit Limestone 27 110
3 - Barbellas CrossFit Totality 17 116
4 - Dream Team Crossfit Living the Dream Ajax 11 123
5 - 3 GIRLS AND A BARBELL CrossFit Belleville 21 115
1 - 3 Peas in a WOD CrossFit YKV 8 124
2 - Run EMC Crossfit DSF 21 115
3 - Chalk Dirty to Me Crossfit Trent 30 109
4 - Kip Lifting CrossFit Belleville 27 110
5 - Chalk dirty to me (CFK) Crossfit Kawartha 4 127
1 - Rip That Snatch Crossfit Oshawa 8 124
2 - Drop it Like a Squat Shallow Lake Strength & Conditioning 7 126
3 - Crossfit Brontide Crossfit Brontide 13 120
4 - Aggressively Average CrossFit Totality 32 108
5 - Team ZFs Mind-Set Centre 17 116
1 - Rogue Siryns Crossfit Kawartha 27 110
2 - Work Now W(h)ine Later CrossFit Totality 30 109
3 - Jacked In a Box CrossFit Belleville 40 88
4 - Just Add WODer CrossFit Belleville 17 116
5 - Flat Chests and Personal Bests Crossfit Dioxide 33 104
1 - What the Hell CrossFit Belleville 36 100
2 - TripleUnderDogs Crossfit Trent 4 127
3 - Doughnut judge us Crossfit Living the Dream Ajax 8 124
4 - Snatch Us If You Can Crossfit Trent 14 119
5 - CrossFit Limestone Crossfit Limestone 1 137
1 - Threes a Charm CrossFit Belleville 25 113
2 - Crossfit Lindsay CrossFit Lindsay 4 127
3 - Girls of Queen Street Crossfit Queen Street 2 134
4 - Run This Mother Crossfit Trent 37 99
5 - Buns N Guns Crossfit Living the Dream Ajax 21 115
1 - Bar "belles" CrossFit Belleville - Crossfit Stratos 3 132
2 - Scaled As Hell Belleville Crissfit 15 118
3 - 3 Best Fran's Crossfit Stratos. 34 103
4 - Mamma & the Cubs CrossFit Totality 25 113
5 - LTD Shorties Crossfit Living the Dream Ajax 39 93
1 - Meet Me At The Bar Not affiliated 17 116
2 - COOKIE & CREAM Yiati Crossfit 38 98
3 - Crossfitting for Cleavage CrossFit Belleville 34 103
4 - Muscles & mascara Shallow Lake Strength & Conditioning 15 118
5 - AKA Unaffiliated 24 114