About This Competition
Join CrossFit Sedalia for HEROES IN THE HEARTLAND, a one-day partner competition, on June 24, 2023!
This year, we are adding mixed-sex pairs as well as an Intermediate division! Divisions are as follows:
RX: MM, FF, MF
Intermediate: MM, FF, MF
Scaled: MM, FF, MF
We are capping it at 10 teams per division, so get signed up ASAP!
We WILL be releasing the WODs after we get them tested and finalized, so we won't be releasing any standards beforehand. We do know that we will for sure have rope climbs (and scaled options), DB work, TTB (and scaled options), back squats, odd object work, an obstacle course, HS walks (bear crawls for scaled), and a really fun barbell complex TBA.
Source: Conquest Events
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Team Unagi | 11 |
| 2 | LFG | 14 |
| 3 | Loud & Proud | 15 |
| 4 | Double Trouble | 22 |
| 5 | Stranger Danger | 26 |
| # | Athlete | Points |
|---|---|---|
| 1 | Family Ties | 12 |
| 2 | We the Siblings | 19 |
| 3 | Nomadic Cross-fitters | 24 |
| 4 | BDE | 27 |
| 5 | RedHorse’s Finest | 31 |
| # | Athlete | Points |
|---|---|---|
| 1 | Believe Team 6 | 12 |
| 2 | First Due Fit | 14 |
| 3 | Cald-Wellfed Believers | 20 |
| 4 | Twins | 22 |
| 4 | All Things | 22 |
| # | Athlete | Points |
|---|---|---|
| 1 | Bald & Beautiful | 8 |
| 2 | Bros Before Rows | 12 |
| 3 | M-Town Up | 16 |
| # | Athlete | Points |
|---|---|---|
| 1 | M&M’s | 6 |
| # | Athlete | Points |
|---|---|---|
| 1 | Believe It | 9 |
| 2 | The Neat Guys | 10 |
| 3 | Ian & Chris: The Sequel | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | Same tree, different apple | 13 |
| 2 | Did Everyone See That? Because I Will Not be Doing It Again. | 14 |
| 3 | Madness & Margs | 16 |
| 4 | Squat Girl Summer | 24 |
| 5 | Out of Time | 29 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Castaways | 10 |
| 2 | Moon Beam | 20 |
| 3 | ONLY REGRETS | 21 |
| 4 | Bad Decisions | 23 |
| 4 | Endless Benefits | 23 |
Workouts
3 Rounds for Time:
5 rope climbs
25 back squats
10:00 time cap
Reps can be split any way between partners
CFS has 12' ropes athletes will climb
RX: legless rope climbs (men); 1 legless/round (women)...185/135 back squat
Intermediate/Masters: regular rope climbs...135/95 back squat
Scaled: 10 lay-to-stand rope climbs...95/65 back squat
*Athletes will go immediately into 1B upon completion of 1A (or at the 10:00 time cap)
Immediately following 1A, each athlete will find a 1RM of the following snatch complex:
1 snatch from the ground + 1 hang snatch above the knee + 1 hang snatch below the knee
Any type of snatch can be used, but complex must be done without dropping the bar in order to count.
Score is heaviest lift by athlete A + heaviest lift by athlete B
**1A and 1B together has a 15:00 cap. If you finish 1A before the 10:00 cap, you will have more time to work the complex. If you get capped, you will only have 5:00 to work the complex,
Complete 100 Synchro Alternating DB C&J
*EMOM Starting at 0:00- 10 TTB
12:00 Time Cap
RX weight: 70/50
Intermediate weight: 50/35
Scaled weight: 35/20
*C&J will be taken from a hang and synchro will be judged at the top locked out position
*Intermediate athletes will perform 8 TTB; Scaled athletes will perform 10 hanging knee raises
*TTB/hanging knee raises can be split any way between partners
On an 8:00 clock:
0:00-4:00 Max calorie row
4:00-8:00 Max distance handstand walk (RX and Intermediate) or bear crawl (scaled)
*Rowing and HS walks/bear crawls can be split any way between partners
*RX: must go at least 15' unbroken at a time
*Intermediate: must go at least 5' unbroken at a time
Score is total calories rowed + HS walk/bear crawl reps (every 5' is 1 rep)
25 Meter Sprint
25 Meter Sled Drag
25 Meter Lateral Sprint
25 Meter KB Carry
25 Meter Sprint
Athlete A will complete the whole test, followed by athlete B. Score is total time it takes both athletes to complete the test.
This is our only "surprise" WOD only because it would be too hard to explain here! Just come prepared to work as a team to tackle the course this year!
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Event Details
Closes: Jun 12, 2023
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