Kaming Wong

From wealth management to business services, our team has the expertise, the experience, and the knowledge so you can be confident in the choices you are making for your present and your future.

We offer expert advice with products and services that work for you now and in the future – because financial freedom should leave room for you to live. We are here to guide you through the ups and downs of building and  living your best life, giving you the confidence to focus on what matters most to you.

Financial security planning is about more than planning for retirement or protecting yourself against risk – it is about making dreams come true.

We are focused on helping you achieve freedom and choice at all stages of life. To do this, we use an in-depth and proven planning process which is based on the four cornerstones of financial security: RETIREMENT, LIQUIDITY, DISABILITY & ILLNESS, and FINANCIAL SECURITY AT DEATH.

It is a process designed to help you:

  • Better understand what financial security means to you by reviewing your current situation and defining goals
  • Identify and discuss any roadblocks to achieving your goals and analyze your situation
  • Identify any gaps and build a plan to help you achieve your short- and long-term goals and dreams
  • Review and monitor your financial security plan regularly to help ensure it continues to meet your changing needs

Retirement Planning Solutions (Kaming Wong)

890 Main Street, Suite 200, Moncton, NB.

https://retirementplanningsolutions.ca/kaming-wong/


 

The Suffering 2018

 

Elite

Retirement Planning Solutions WOD 3

3a:  AMRAP 3 Minutes

Assault Bike for Calories

Row for Calories

(Both athletes working. Switch at any time.)

— immediately into —

3b:  AMRAP 10 Minutes

50 Wallballs (20/14)

50 Toes to Bar

50 Front Rack Dumbbell Reverse Stationary Lunges (50’s/35’s)

50 Burpee Box Jump Overs (24/20)

50 Calorie Assault Bike

 

Competitive/Masters 35+

Retirement Planning Solutions WOD 3

3a:  AMRAP 3 Minutes

Assault Bike for Calories

Row for Calories

(Both athletes working. Switch at any time.)

— immediately into —

3b:  AMRAP 10 Minutes

50 Wallballs (20/14)

50 Toes to Bar

50 Front Rack Dumbbell Reverse Stationary Lunges (35’s/20’s)

50 Burpee Box Jump Overs (24/20)

50 Calorie Assault Bike

 

 

Notes:

WOD 3a and WOD 3b will be scored as separate WODs on the Leaderboard.

WOD 3a:

Both Athletes are working at the same time with one on the Bike and one on the Rower. Athletes may switch at any time.

Score at the end of the 3 minutes is the combined total of Calories on the Bike and Calories on the Rower. Rolling Calories count. Decimal Calories on the display do not count.

  • Total Score for WOD 3a will be the Tie Breaker if required to determine who makes it into the Final.

WOD 3b:

This WOD begins immediately after WOD 3a.

One Athlete working at a time while the other rests. Athletes can share the work as desired.

Score is Total Reps completed in 10 minutes.

If the team completes the 50 Calories on the Assault Bike, they then return again to the Wallballs and continue until time expires.

Athletes must tag at every transition between partners.

The Team must use the designated pull-up bar for Toes to Bar. Foot pegs/platforms may be used to assist in reaching the bar.

 

 

Standards

Bike and Row

Athletes begin seated but may not touch the handles until the WOD begins. 

 

Wallballs
At the beginning of the rep, the athlete must pass through a full squat with hip crease below parallel.
Ball must touch wall. 10′ for Men. 9′ for Women.
Partners will not be allowed to alternate with single repetitions. (No partner wallballs).

At any transition, partners must tag and begin the rep taking the medicine ball from a resting position on floor (cannot take from a bounce).

 

Toes to Bar
Hanging from the pull-up rig, the athletes feet must pass behind the plane of the bar and both feet must touch the rig at the same time between the hands.

 

Front Rack Dumbbell Reverse Stationary Lunges

One Dumbbell in each hand.

Holding the Dumbbell in the Front Rack position, at least one head of each Dumbbell must be resting on each shoulder.

Hands must remain in contact with the handles at all times however a full grip is not required. Athletes may choose to grip the handles from the underside or from the top side.

Maintaining the Front Rack position, Athletes will step back until their back knee makes clear contact with the floor.

The repetition is complete when the Athlete stands back up reaching full hip extension with both feet in line with their body and the knees, hips and shoulders in a straight line.

 

Burpee Box Jump Overs

These are “box facing” burpees. A line will be on the floor perpendicular to the box. One hand and one foot must be on each side of the line at the bottom of each rep.

The repetition begins with the athlete’s hands and feet on each side of the line and chest touching the floor.

Step-in burpees will be allowed in all divisions. (2018 Open standard not required).

The Box Jump portion must begin with a two foot take off. Both feet must leave the floor at the same time. Step-ups to go over the box will not count.

Athletes are not required to reach full hip extension on top of the box.

The repetition is complete when both of the athlete’s feet are on the floor on the other side of the box.

 

CrossFit Journal: The Performance-Based Lifestyle Resource Shop Now Rogue Fitness