Huge shout outs to everyone who came out on Saturday to participate in the King and Queen. I had a lot of fun being Rich Froning and enjoyed all of the costumes, friends from other gyms, and BBQ at the end. This years Spring event saw a new King and Queen crowned at CrossFit North Vancouver and a new Prince and Princess from another gym. Congrats go out to King Sam aka Wonderboy and Queen Natassja aka Glee! (or Mrs. Robinson) Also, Big Congrats to Prince Simon aka Thor and Princess Taryn aka Bubble Butt.
For those of you who didn’t make it out. Here’s what the afternoon looked like. I personally can’t wait for the summer edition outside in a park somewhere in North Van.
King and Queen Spring 2014
“Tough as Nails”
Teams will start facing each and perform 20 pushups while clapping alternating hands on each rep. Upon completion of the pushups one team member will pick up their partner’s feet and wheelbarrow them to the opposite end of the gym. They will then both do 20 squats. On each squat one team member will pick up one of 20 nails and deposit in the plastic bag their partner is holding. Once all 20 squats are done and all the nails are in the bag they will wheelbarrow back to the start line. This time the other team member is on the ground and they will balance the bag of nails on their back. The bag of nails must be transported this way. If they fall off then the team stops and puts it back on before continuing. When they return to the finish line they will go outside to where a hammer, two nails and a piece of wood is sitting on the ground. Each team member must hammer one nail all the way into the wood. Time will stop after the second nail is hammered in.
5 minute AMRAP
Score is most weight lifted
“Shoulder to Overhead”
For this workout the team will share a bar and alternating perform any shoulder to overhead movement. The bar must start at the shoulders and go overhead into a locked out position. They can trade whenever they choose. Teams must choose from the following weights: 35, 45, 65, 75, 95, 115, 135.
Teams may not put the bar down during the workout. If a bar is dropped they will receive a 10 rep deduction on their score.
Three 3 minute segments
Score is total number of reps
With one team member working at a time they will perform as many reps as possible in 3 minutes of Wall Balls (14/20), Burpees, Double Unders
“Sprint for 200”
50 single arm KB swing, 50 OHS, 50 Hand Release Pushups, 50 Situps
With only one team member working at a time they will complete 50 single arm Kettlebell swings. Yellow for men, Blue for women. Each swing counts as one rep.
Next they will do 50 Overhead squats with just the bar, (35 lb for women, 45 lb for men).
Next they will do 50 Hand Release Pushups (every pushup must show both hands clearly moving and not supporting) , followed by 50 situps. The maximum number of reps they can do before they must trade positions is 10. They can trade after fewer reps and as often as they like. Time stops when the last situp is done and both partners are standing at the finish line located at the end of their lane.
500 M Row, 50 Box Jumps, 50 KB Snatch
Each team member must row 500 M. When the second team member starts their row the rower must be reset. After both team members are off the rower, one of them will blow up a balloon and put it under their box. Next they will do a combined total of 50 Box Jumps to a 20-inch box. After the last box jump the other team member must blow up the next balloon and put it under the box. Then they will perform 50 alternating snatches. A snatch done with both the left and right arm will count as 1 rep. (Blue for women, Yellow for men). The work can be divided anyway they choose but one team member may not do more than 10 reps before trading with their partner. After the snatches are completed one team member must blow up the third balloon and put it under the box. Time ends when all three balloons are blown up, put under the box and both team members are sitting on their box.