#onemorerep
Team Edition
When: Friday Oct 10th & Saturday, Oct 11th, 2025
COST: $250 per team
An exciting team competition, with a twist! Divisions will only be split by skill level, not by sex! Teams can be two men, two ladies, or one of each. All teams within the same skill level will be competing against each other.
Of course we recognized that men will be able to move bigger loads and pull more calories on the rower, as such we have created an equivalency chart (please see below) that we will use as our guide.
There are 3 divisions and a total of 5 scored events.
Divisions available are:
RX
Intermediate
Beginner
Movement requirement standards: These are guidelines and are just a sample and not the full exhaustive list of potential movements that you may face on the weekend.
RX: Bar muscle ups, clean 185/125, and 15 feet of HW
Intermediate: C2Bs, clean 135/95, and wall walks
Beginner: Push ups, sit-ups, clean 95/65
Workout #1 and 2 Friday Night!
Workout #3 saturday Morning!
Workout #4 saturday Mid-Day
Workout #5 the Finale
Sponsorship Packages:
Platinum - $1000.00
This package includes having your logo prominantly displayed at the venue and also printed on all competition shirts. Full access to athletes and spectators with the opportunity to set up a booth, sell and sample products, etc. Regular social media mentions leading up to the event as well as a link on our website.
Gold - $750.00
This package will give you access to the athletes via swag bags/coupons, etc. Regular mentions on social media leading up to the event. Secondary logo placement on the competition shirts. Link to you on our website.
Silver - $500.00
The package will give you a small logo on the competition shirts. Regular mentions on our social media platforms. Regular mentions at the event.
Volunteer Sponsor - We have an amazing group of volunteers that need food, snacks and drinks. You can provide some food or drinks or you can buy food tickets that they can use at the event.
In Kind Sponsor - Do you have a business that could help out? We are always grateful for in-kind sponsors that can provide services for the event day. For example: Chairs, b-b-q grills, port-a-potty, DJ services, etc.
Are you interested in becoming a sponsor? Please email rebecca@crossfit306.ca for more information.
Workout #1 - Friday Night Lights!
Teams will establish a 1 RM thruster!
Teams will have 6 mins to establish their heaviest thruster each. Athletes may alternate who lifts as they wish, but only one athlete lifting at a time. Same sex team will have one barbell. Mix sex teams will have two barbells.
Scoring will be the cumulative load of both heaviest barbells successfully lifted. Ladies barbells will use a 1.5x multiplier to equalize a men’s barbell. For example a women lifting 100ks will be scored as 100 x 1.5 = 150kgs men equivalent. For this event we will be using kilo plates and high end Olympic weightlifting Bars.
Workout #2 - Nasty Jackie!
Workout #2 will begin 2 minutes after the conclusion of workout #1. This workout is for time with a 10 minute time cap.
Teams will perform a version of the classic CrossFit Benchmark Jackie switching athletes as needed.
Rx division - 1500m row for two men, 1350 for mix teams, 1200m for two ladies
30 Thruster, men - 40kgs, ladies 35kgs
Gymnastics - 30 Bar MU for 2 men, 27 for mix teams, 24 for two ladies
Intermediate division - 1500m row for two men, 1350 for mix teams, 1200m for two ladies
30 Thruster weight - Men 20kgs (empty men’s bar), Ladies 15kgs (empty ladies bar)
Gymnastics - 30 Pull ups for 2 men, 27 for mix teams, 24 for two ladies
Beginner division - 1500m row for two men, 1350 for mix teams, 1200m for two ladies
30 Thruster weight - Men - 20kgs (empty men’s bar), Ladies 15kgs (empty ladie’s bar)
Gymnastics - 30 Jumping Pull ups for 2 men, 27 for mix teams, 24 for two ladies
Workout #3 - Looking Sharp in that vest!
*Note Weighted Wests will Not be provided. Please bring your own or borrow one from a friend.
Workout #3 is for time with a 20 minute cap. All divisions will run a mile followed by 12 rounds of 6 Burpee Box Jumps Overs and 12 DB snatches. Please read below the distinctions for each divison.
Rx Divison - All athletes in this division will wear a weighted vest (20lbs for men and 14lbs for ladies) for the entirety of this workout.
Men - Will BBJO 24” and ladies 20”. DB weight will be 70lbs for men and 50lbs for ladies.
Intermediate Divison - All athletes in this division will wear a weighted vest (20lbs for men and 14lbs for ladies) for the the run only portion of this WOD. At the conclusion of the run athletes may remove their vests.
Men - Will BBJO 24” and ladies 20”. DB weight 50lbs for men and 35lbs for ladies.
Beginner Divison - Athletes in this division will not wear a weighted vest.
Men - Will BBJO 20” and ladies 12”. DB weight 35lbs for men and 25lbs for ladies.
For all divisions, teams will run their mile concurrently but their is no requirement that teammates run together. One teammate may run ahead. However they may not start on their 12 rounds of BBJO and snatches until both athletes have touched their designated box. Athletes may switch on every movement only, not on every rep. For example if an athlete begins the BBJO they must perform all 6 prior to switching off. They may continue on with the snatches if they choose to but may not switch halfway through the BBJO or the snatches.
Have FUN!
Workout #4 - Spicy DT!
As a team complete the following workout - DT!
5 rounds for time of 12 deadlifts, 9 hang cleans, 6 shoulder to overhead. But… your team only has a 90 second window to work in… and you must complete a buy-in before accumulating your reps and rounds of DT! Teammates will pick up on DT where their other teammate has left off once they have successfully completed their buy-ins for that work interval. Teammates will only switch on their 90 seconds intervals. Each 90 second work period will be followed with a 30 sec rest window, you will only have a maximum of 7 intervals to work with… can you get your DT done?
Rx Division - Barbell set at 155/105. Required Buy-in, 4 wall walks and 12 T2Bs.
Intermediate Division - Barbell set at 135/95. Required Buy-in, 3 wall walks and 9 T2Bs.
Beginner Division - Barbell set at 95/55. Required Buy-in, 3 inch worm to push ups and back to standing and 9 Candlesticks.
WORKOUT #5 - Sandbag Sprints!
At 3-2-1 Go! One athlete (Athlete A) will complete 1 sandbag clean. Then the next athlete (Athlete B) will sprint 1 shuttle run. Once the run is completed, the first athlete (Athlete A) will perform one Sandbag squat. Round 2 then begins, with Athlete B starting with 2 sandbag cleans, Athlete A 2 shuttle runs, and back to Athlete B for 2 squats.
Athletes will keep alternating each movement until the completion of the round of 8/8/8.
Athletes may only start the next movement once the sandbag has been returned to the floor. The sandbag must be held for roughly a second and demonstrate control at extension. No hand release is necessary. Squats must reach below parallel and the athletes must return to standing to complete the rep. The sandbag must be held on the shoulder and not as a bear hug. A squat clean is acceptable for the first squat, as long as the athlete does reach dept.
This is a for time event with a 6 min CAP!
Shuttle runs all division - 2o feet out and back = 1
Rx Division - Sandbag weights 150#/100#
Intermediate Division - Sandbag weights 100#/70#
Beginner Division - Sandbag weights 70#/20#