1st Annual Rocky Point Crossfit Overdrive Invitational

Overdrive vs Rocky Point!
Overdrive vs Rocky Point!

The weekend is here and we are very excited to be taking part in the 1st Annual Rocky Point Crossfit Overdrive(RPCFO) Invitational! This event will feature our two boxes in an annual friendly competition in hopes of bonding both the Rocky Point and Overdrive communities together as we represent boxes that operate just outside of the core of the Lower Mainland.

*Judges and athletes to arrive by 8:30 am.

Location : 1963 Lougheed Highway, Coquitlam, BC (Phone# 604-259-9211)

Saturday schedule
08:00 – 08:30 Set Up Competition areas and equipment.
08:30 – 09:00 Judges Meeting
09:00 – 09:30 Welcome words from Tom(RP), Marco(CFO), and Tom Parker(Reebok). Explanation of WODs and movement standards
09:30 – 10:15 Fitness(Novice) Team Heat
10:15 – 11:00 Performance(Intermediate) Heat
11:00 – 11:45 RX(Advanced) Heat
11:45 – 12:30 Reset Competition Areas – Judges Meeting
12:30 – 13:15 Fitness Heat
13:15 – 14:00 Performance Heat
14:00 – 14:45 RX Heat
14:45 – 15:30 Coach’s Heat
15:30 – 16:00 Final Tally of Scores – Trophy and Prizes Awarded
16:00 – 22:00 Barbecue and Social

Overdrive Teams
Novice 1 – Jordan, Nghia, Sandra, Heretti
Novice 2 – Bernie, Vinh, Sylvia, Shannon
Intermediate 1 – Eric, Alan, Haley, Martina
Intermediate 2 – Ryan, Chris, Alura, Jane
Advanced 1 – David, Tyler, Sharon, Tiffany
Advanced 2 – Kevin, Jason, Nikki, Grace
Coaches – Marco, Herbie, Viktor

WODs(Advanced/Intermediate)

1. Team Chipper For time, in gauntlet fashion, complete
30 TTB/V-Sits
30 Deadlifts(225/155, 185/115)
30 DUs
30 OHS(95/65, 75/55)
30 Pull-Ups
*Men start first, then women. Stations must be clear before next athlete begins, no passing.
Time Cap : 20 min

2. The 50’s Buy-In : Each athlete must complete a 300 m row, 2 Clean and Jerks(185/125, 125/85), before starting the WOD. Once the last team member finishes the buy-in, the judge will clock their time. (Time cap : 8 min) If teams finish before the 8 min time cap, they proceed immediately into the WOD. If teams cannot complete the buy-in before 8 min, they are capped out and will be judged on the amount of work completed up to that point. They will automatically then begin the WOD at the 8 min mark.
In mixed pairs with one athlete working at a time, complete:
50 Thrusters(115/75, 95/65)
50 KB Swings(24/16, 20/12)
50 Hang Power Cleans(115/75,95/65)
50 Burpees
50 Push Press(115/75, 95/65)
Partition the work load between the pair however you want. Once the first pair is finished, the second pair starts.
Time cap : 20 min

Fitness/Novice WODs
1. Team Chipper For time, in gauntlet fashion, complete
30 Sit-Ups
30 KB Swings(20/12)
30 Box Jumps(20”)
30 Wall Balls(14/10 lb)
30 Burpees
*Men start first, then women. Stations must be clear before next athlete begins, no passing.
Time Cap : 20 min

2. The 50’s
In mixed pairs, with one person working at a time, complete:
50 Calorie row
50 Ball Slams(14/10)
50 Pull-Ups(Blue and Green band available)
50 Jump Squats 50 KB Sumo High Pulls(20/12)
200 m Med Ball run each person(14/10)
*Once the first pair finishes, then the 2nd pair can start.
Time cap : 20 min