2012 Randy Simmons Men/Women Teams

A week from today Intrepid will be sending 3 teams to compete at the 6^th annual Randy Simmons 5k. More specifically the teams will be participating in the fitness challenge that takes place right after the run. The mixed team will consist of me, Sean, Ruth, and Holley. The male team that is almost complete will be Saulo, Troy, Patrick, and a fourth member. The ladies have a team with Amanda, Nathania, Celina, and a fourth spot is also open. Crossfit Marina, who has planned the fitness challenge the last two years, released some details about the workouts. The first workout will be like Fight Gone Bad. The stations include pull-ups, farmer’s carry, burpees with a 4 ft high traverse, and a rest station. The goal would be to keep moving for entire time at that particular station. Most likely it would be one minute stations for 1-3 rounds. The second WOD will be “Randy”. “Randy” is 75 power snatches for time. There will be a 3 minute cap for this workout. Weights for men/women are 75lbs/55lbs. I believe that a third WOD maybe in the works, but either way it will make for a fun morning. Registration is still open for the 5k as well as the bike ride 26 miles or 50 miles.

In other news, Renee (4pm class) will be competing in the Hartford Marathon in Connecticut today. On top of her gym training she has been running with Colleen and Amanda to prepare for the race. We wish you the best of luck!

WOD 10.12.2013

2 Rounds- 90 Seconds/Station

• Wallballs
• Burpees
• Tire Flips
• KB Snatches

30 Seconds rest in between rounds