Catalyst Varsity

Varsity Cup

Thank you to all athletes for coming out last night to the first Varsity Cup League Workout.  Local athletes brought their 'A' game to Catalyst last night demonstrating their elite athletic talent.  Korah 1 pushed through the competition with an unreal time of 14:12 with SBSS close behind at 15:34.  All results are posted in the link below along with a description of how points are awarded.  We are excited to see everyone in the next League Competition on Wednesday, February 27 at 7:00 p.m. here at Catalyst. Check your inboxes for a full schedule which will be sent out later this afternoon.   

Click the link to view the scores from last night's Competition Download Score Sheet Sheet1.

WOD130131

Today's WOD

Warm-up: 3x 

10 Grasshoppers - 5 Squats - 10 Jumping Jacks - 20 Line Hops - Bear Crawl 

Skill: KB Swings 

WOD:  9:00 AMRAP

10 Push-ups

15 Wall Ball Shots 

40m Sprint 

 

WOD130130

Today's WOD

Warm-up: 3x 

5 Burpees - 2 Cartwheels - Basic Dot Drill x 10 - Agility Ladder - 25 meter Side Shuffle - 25 meter Back Pedal

WOD: 12:00 AMRAP 

4 Dumbbell Shoulder Press

40 meter Farmer's Carry with Dumbbells

40 Double Unders

Varsity Cup Competition

Tonight at 7:00 p.m. varsity athletes from four local high schools will be participating in Sault Ste. Marie's first Varsity CrossFit league here at Catalyst.  The teams are loaded with talent from around city looking to leave their mark in CrossFit. We are excited to see some stiff competition with teams looking set a fierce pace for WODs in the coming months. Goodluck to all teams, see you at 7:00! 

WOD130129

Today's WOD 

Warm-up: 3x

High Knee Shuttle Run - 3 Burpees - Reverse Bear Crawl - 3 Hollow Rocks - Frankenstein Walks - Line Hops 

Skill: Sumo Deadlift High Pull 

WOD: 10:00 AMRAP

10 Sit-ups

20 Box Jumps

30 Burpees over the Bar 

WOD130126

Today's WOD: 

Warm-up 3x 

Duck Walk - 10 Squats - Long Jumps - 10 Mountain Climbers - Bear Crawl - 10 Jumping Jacks 

Skill: Front Squat, Overhead Squat, Agility Ladder

WOD:  Gauntlet WOD 3

AMRAP in 10:00

3 Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Push Jerks 

WOD130125

Today's WOD

Warm-up: 3x

Forward Roll - Bear Crawl - 10 Squats -10 Rocket Jumps - 50 meter Side Shuffle - 50 meter Back Peddle

WOD: 3 x 5:00 AMRAP with 2:00 rest between rounds 

100 meter Run

5 Broad Jumps

10 Chest to Bar Pull-ups 

WOD130124

Today's WOD

Warm-up: 3x

10 Line Hops - Bear Crawl - 10 meter sprint 

- Agility Ladder 

Skill: Overhead Squat 

WOD: Gauntlet WOD 1 

10:00 AMRAP

3 Handstand Push-ups

5 Pull-ups

15 Squats

WOD130123

Today's WOD:

Warm-up: 3x

10 PVC Pass Throughs - 10 Squats - 10 Lunges - Alligator Crawl - 3 Broad Jumps - 100 meter run 

WOD: 24-18-12 

Wall Ball 

Power Snatch

WOD130122

Today's WOD

Warm-up: 3x

Bear Crawl - 3 Forward Rolls - Crab Walk - 3 Backward Rolls - Side Shuffle - Cartwheel 

Skill: Push Press

WOD: 8:00 AMRAP

3 Push Press 

7 Sit-ups

10 Split Jumps