CrossFit Team Competition.  (4 person team, minimum 1 female per team)

For registration, please use this link:

http://www.active.com/los-angeles-ca/running/distance-running/10th-annual-randy-simmons-5k-10k-crossfit-bike-ride-kid-fun-run-2017

WOD #1 “Deadly Karen”

For time with a 12 minute cap:

300 Partner Wall Balls

Deadlift Hold

 - WOD will start with 5 partner deadlifts. Upon completion of deadlifts, partners will continue to hold the bar while remaining two partners begin partner wall balls.

 - Wall balls will continue until deadlift bar is dropped. At that point, 2 partners will complete 5 more deadlifts and hold, at which time, wall balls can continue until 300 are completed.

 - Score is time when 300 wall balls have been completed.

 - If time capped, score will be 12 minutes plus 1 second for each rep not completed.

 RX- 20LB wall ball to 10' target/ 315 LB Deadlift bar

Intermediate- 14LB wall ball to 10'/ 245 LB Deadlift bar

WOD #2 “Clean the Rower”

12-minute cap

-  Team of 4 will have 12 minutes to establish a max Clean (power or squat is acceptable) for each athlete.

- Once the first athlete has completed the Clean, he/she will begin to row for maximum number of calories.

- No athlete can row until after he/she has established their max Clean, but after their Clean is established, they may change out as desired.

Score #1: Total amount of weight Cleaned between 4 athletes.

Score #2: Total Calories rowed (also overall tiebreaker)

WOD #3 “DOUBLE RANDY CARRY”

For time with a 12-minute cap:

-From the Bonus Range, team of 4 will complete a 400-meter run.

-Upon completion of the run by all 4 athletes, any partner will Fireman Carry any other partner 60’ across the field and back.

- Once an athlete has been the partner to carry another, he/she can begin “Double Randy” (150 power snatches)

- Athletes can switch out as needed during the completion of “Double Randy” (so long as they have Fireman Carried a partner once).

- Time is called when 150 Snatches are completed.

- If time is capped prior to completion, score will be 12 minutes plus 1 second for each rep not completed.

- Advance: 75LB Snatch / Intermediate: 65LB Snatch