Congrats to everyone who participated in the Benchmark Elizabeth Challenge.  We saw some awesome improvements in everyone’s times!

We originally wanted to give a prize for each category but since some categories only had a few athletes, we’ve decided to look at overall improvement and give prizes to Most Improved Male and Most Improved Female.

And the winners are…

Nelson Dueck – Went from 20:24 to 12:45

Victoria Taylor – Went from 12:10 to 5:31

Both athlete shaved about 7 minutes off their original times!

Our winners will each receive  a check for $100!!!

Honourable mention goes to Amanda White, Amy Kroeker, who both shaved over 3 minutes off their times, as well as Darren Champagne and Quinn Taylor, who both rx’d the wod putting up some good times.

Skip, Skip, Double Under, Skip, Double Under...

BENCHMARK CHALLENGE: “Elizabeth”
Division A: (Rx’d)
21-15-9 Reps
Squat Clean (95#/135#)
Ring Dips
Division B:
12-9-6 Reps:
Squat Clean (95#/135#)
Ring Dips
Division C:
21-15-9 Reps
Squat Clean (85#/125#)
Ring Push-Ups
Division D:
21-15-9
Hang Squat Clean (65#/95#)
Push-Ups (no mods, full range of motion)
Division E:
21-15-9
Hang Squat Clean (45#/65#)
Push-ups (modifications ok)

We’ll be running this workout for all regular classes on Saturday.  Register HERE if you want to buy in and be eligible for cash and prizes!

Kettlebell Swings Galore

Deadlift 5 RM (add 10 lbs to last workout)

“Elizabeth”

21-15-9
Clean (135#) (aka “squat clean”)
Ring Dips