First, we’d like to wish a very Happy Birthday to Pat! Have a wonderful weekend celebrating!
This is for the competitor in us all.
Come out to CrossFit FAST in Westlake Village this Sunday, April 6 to support your fellow Intrepids as they compete in the WOD Series 2014 Partner Competition. This is the first of 4 events that will take place throughout the rest of the year. With each event, the teams accumulate points towards the year end point standing to determine the 2014 WOD Series Champion in each age division.
We have several teams representing Intrepid and for most, this is their first (though probably not their last) CrossFit competition outside of our box. As a coach I couldn’t be more proud of you guys for stepping up into the addicting world of competition. It’s not easy to put it all out there and yet here you are testing yourself. Calm your nerves. Look fear in the eyes and declare, I AM INTREPID: I am fearless, unafraid, undaunted, unflinching, unshrinking, bold, daring, gallant, audacious, adventurous, heroic, dynamic, spirited, I am indomitable!
Heat assignments will eventually be released today on the WOD Series FB page here. The first heat begins at 9am with heats continuing throughout the day until the final heat at 1:15pm. Each team will compete in 3 challenging WODs:
WOD Series 14.1, Part A consists of AMRAP 5 of alternating wallballs (20#/14#) to a 10′ target. Just recently (and as a curve ball), they announced that the partner “resting” will also squat. Athletes will be penalized with burpees for any missed or dropped ball and/or any non-active resting. Part B consists of a team deadlift for maximum volume. Each part will earn separate points.
WOD Series 14.2 – Sprint WOD for Time: Partner A rows 500m, team completes 50 box jumps (24″/20″), team completes 100 kettle bell swings (53#/35#), then Partner B rows 500m to finish. 10min cap.
WOD Series 14.3 – Clean & Jerk Ladder: Each partner completes the required reps within the 2min time period before moving on to the next weight. 2 reps M95#/F65#; 3 reps M115#/F83#; 4 reps M135#/F105#; 5 reps M155#/F125#; 6+ reps M175#/F145#
Sounds like a fun day for our competitors! Can’t wait to see you all compete! Rest up competitors and get your game faces on! It’s time to RISE AND SHINE!!!
Bench press 3 x 5
Then 3 rounds of AMRAP 5:
Rest 1 min between sets