IronSociety.ca

Big thank you to all of our volunteers, competitors, sponsors, spectators, dogs that were spectators, children that were spectators, and anyone else involved in making this past weekend a big ole bag of fun!
momentum_hvac_services
Ross Machine Shop
Fountain Tire #202
Wheaton Chevrolet Corvette
Seiferling Law
Forever Photo Booth Rentals

WOD 6 – “Man! I feel like a woman!”

Presented by Forever Photo Booth Rentals

3 x 5:00 AMRAPS, one person working at a time, no rest between.

0:00 – 5:00 Double unders – 2pts each, singe unders – 1 pt each

5:00 – 10:00 Strict handstand pushups – 4pts each, kipping HSPU – 3 pts each, seated DB press 35/20 – 1pt each

10:00 – 15:00 Bar or ring muscleup – 4pts each, jumping bar muscleup – 2pts each, ring row + jump ring dip – 1pt each

All personnel changes to be made by squeezing the rubber animal to exit and enter.

WOD 5 – “These lungs are on fire!”

Presented by Wheaton Chevrolet Corvette

15:00 AMRAP, one person working at a time, changing after each movement in order.

200m run

10 pullups

10 burpee double dumbbell deadlifts

10 box jump over

Points will be awarded as below;

Run – 20pts

Pullups – 2 pts each, jumping pullups – 1pt each

Burpee double DB deadlift 50/35lbs – 2pts each, 35/20 – 1pt each

Box jump over 24”/20” – 2pts each, 20”/12” – 1pt each

All personnel changes to be made by squeezing the rubber animal to exit and enter.

WOD 4 – “Spice up your life”

Presented by Seiferling Law

For time, 10:00 time cap

1 teammate working at a time, each team to complete

90 wall balls

90 dumbbell sn**ch

90 hand-release pushups

Teams will receive 1 point for every second under the time cap and the following points for every rep completed

Wall balls – 20/14lbs – 2pts, 14/10lbs - 1pt

Dumbbell sn**ch – 50/35lbs – 2pts, 35/25lbs – 1 pt

Hand-release pushups from toes – 2pts, from the knees – 1pt

All personnel changes to be made by squeezing the rubber animal to exit and enter.

WOD 3 – “Push it”

Presented by Ross Machine Shop/Armour Steel Fabricators

15:00 Max barbell complex lift

2 barbells available for each team, 1-35lb and 1-45lb

Teammates will have 15:00 and a max of 5 attempts to complete the complex.

3 deadlift

2 power clean

1/1 front rack back step lunge

1 shoulder to overhead

The score will be the total of all 3 best lifts and multiplied by the factor below;

M/M/M – x1

M/M/F – x1.15

M/F/F – x1.3

F/F/F – x1.4

Changes DO NOT need to be made by squeezing the rubber animal, but we will not stop you from having fun.

WOD 2 – “These boots are made for WALL walkin!”

Presented by Fountain Tire Henderson Drive

15:00 AMRAP begins with each team having 2 kettlebells to farmer WALK 400m. Teams can decide who carries and when, and switch at any time, but all 3 members must be back in the their competition grid to start accumulating wall walk and toes to bar reps. Mixed teams will need to carry one of each KB. When accumulating reps, one person working at a time, changes must be made by squeezing the rubber animal.

NO RUNNING WITH THE BELLS.

32KG/24KG KBs – 400pts

24KG/16KG KBs – 200pts

12KG/8KG KBs – 100pts

10” wall walk – 6pts

20” wall walk – 4pts

30” wall walk – 2pts

Toes to bar – 3pts

Ab mat sit-up – 1pt

WOD 1 - “Lose my breath”
Presented by momentum_hvac_services

Each team will have 1 rower and 1 Assault bike to accumulate as many calories as possible in 5:00. All team members will start with a hand on the wall and sprint to their machines. There are no minimum requirements and no tag-outs. All gas, no brakes!

The calories on both machines added together will be the score, fractional calories on the Assault bike will be rounded DOWN. the scaling for teams will be as follows;
M-M-M = x1
M-M-F = x1.1
M-F-F = x1.2
F-F-F = x1.3

July was hot and busy, but that didn’t stop this group of awesomes from hitting it all month long! 🥵

A bit late 😬 but check out the committed list from June!!

Sunday May 24 @ 10:00, get ready for your favourite spring time tradition!

Scaled options will be readily available, doors open at 10:00, WOD stats at 10:30.