Call Us: 604.526.5196

4th Annual RPCFO!

Main – CrossFit Group WOD

NO CLASSES TODAY. It’s the 4th ANNUAL RPCFO CHALLENAGE!

RPCFO WOD #1 (AMRAP – Reps)

As male/female pairs perform as many rounds as possible in 15 minutes of:

Rx’d Division
50 deadlifts, partner holds deadlift, 225 / 155 lb.

50 handstand push-ups, partner holds handstand

Intermediate Division
50 deadlifts, partner holds deadlift, 155 / 105 lb.

50 push presses, partner holds handstand, 105 / 65 lb.

1st Timers Division

50 deadlifts, partner holds deadlift, 115 / 75 lb.

50 push presses, partner hold push-up plank, 75 / 45 lb.

One pair will work at a time and switch after each completed round. This event begins with both

barbells on the floor and both athletes standing tall. While performing deadlifts, the partner must be

holding their barbell at the top of the deadlift. During the handstand push-up, the partner must be

holding a handstand on the wall. Pairs may divide the reps in whatever manner they choose.

All of the deadlift repetitions must be performed before the pair may move on to the handstand push-
ups. Once the first pair finishes their last handstand push-up, they must tag their teammates before the

second pair can begin their deadlifts. The teams score is the total repetitions completed within the 15-

minute time cap.

RPCFO WOD #2 (Time)

Team Chipper – 4 athletes
(Time cap : 15 min)

250 m row x 4, relay style
40 Burpees onto 45 lb plate, hands above head
50 KB Swings(24/16)(20/12)
60 Wall Balls (20/14)(16/10)(14/6) to 10 ft/9 ft
50 Pull-Ups(blue/skinny)(thick)
40 Clean and Jerk(135/95)(115/75)(95/65)
250 m row x 4, relay style

*One athlete working at a time, split work however you choose

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:




*




*




*




*



*