Empire State CrossFit

WODFather V

 

WODFather V, sponsored for Vayne Apparel

Masters Men and Women Age 40+

Saturday November 4 2017 

Empire State CrossFit is coming at you with our Fifth Annual WODFather Competition. Double the fun this year as we spice things up and are going team!

Each TEAM will consist of either 2 women or 2 men.

*You must be 40 by the date of the competition

$250 Entry Fee per Team

Each team is guaranteed 3 workouts and a t-shirt, with the topteams competing in a 4th WOD to be the Fittest Masters Team. Prizes will be awarded for the top 3 Teams of each division.

 


Divisions

  • Mens/Womens 40-44
  • Mens/Womens 45-49
  • Mens/Womens 50-54
  • Mens/Womens 55+

*Partners may be in different age brackets, but the team will compete in the division of the younger partner. (i.e. John is 50 and Steve is 44. Team will compete in the 40-44 Division)


Event Schedule

Below is a tentative timeline of events:

  • WOD 1: 9:00 AM – 10:00AM
  • WOD 2 & 3 WOMEN: 10:15AM – 11:20AM
  • WOD 2 & 3 MEN: 11:30AM – 1:05PM
  • FINALS: 2:00PM

Please arrive early to stretch and warm up and to ask any questions regarding the work outs.


HEATS

Heats have been posted and are available by clicking here: http://bit.ly/2gzxS5p

RANKINGS

Rankings can be found here: http://bit.ly/2gNRWkD


WODS – Standards

Standards and Videos for each WOD will be posted below. If you have questions that have not been addressed, please let us know at info@empirestatecrossfit.com.

WOD #1 “Clean it Up”

6 min AHAP (As Heavy as Possible) most weight moved of this complex
1 power clean + 1 hang squat clean+1 front squat
*1 barbell. One person working at a time. You will be scored based on the 2 heaviest lifts per person of this complex


Standards: 

Points will be awarded based on the 2 heaviest lifts per person on this complex. The athlete will have a choice of weight for the workout

  • The women will use 35 lb bars and men will use 45 lb bars.
  • The bar will begin on the ground.
  • Bouncing the bar off the ground between cleans is not permitted.
  • Power clean can be performed as a muscle cleans, standard power cleans and split cleans. You cannot break parallel when receiving the bar.
  • Hang squat clean must be performed from anywhere above the knee. You do not need to receive the bar. You may receive the bar then squat it below parallel. 
  • The athlete may load the bar once the clock starts.
  • The bar may not be put down in between reps. Movements must be done unbroken.
  • All Women divisions will go first followed by all Men divisions.
  • Every station will include a bar (45 lb/ 35 lb) and sets of 45s, 25s, 15s, one sets of 10s, a set of 5s and 2.5 lb plates (Total of 250#).

 

WOD #2  

Double Grace
60 Clean and Jerks 135/95

*Division 50+: 95/65

Reps can be broken up however you want. Immediately after you go into WOD #3

WOD #3

40 thrusters 95/65
40 pull-ups
40 burpees over barbell
20 thrusters 95/65
20 pull-ups
20 burpees over barbell

This is broken up however you want. Burpees do NOT need to be facing the bar.
*Division 50+: Thruster 75/55 

WODS 2 & 3 scored separately
15 min. cap


Standards: 

  • Women will use 35 lb bars with weights and men will use 45 lb bars with weights.
  • The bar will begin on the ground.
  • Bouncing the bar off the ground between cleans is not permitted.
  • Power clean can be performed as a muscle cleans, standard power cleans and split cleans. You cannot break parallel when receiving the bar.
  • This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground.  The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed.
  • The athlete must show control of the bar in the overhead position with their head through the window and knees locked out.
  • The following pull-up styles are allowed: strict, kipping or butterfly.
  • Regular/Kipping pull-ups are also allowed for all divisions.
  • Any grip is appropriate. No bands or straps will be allowed. All pull-up bars, except the Spealer bars, will be taped.
  • The chest and thighs much touch the floor at the bottom of the burpee. You do NOT need full extension at the top, but need to get to the other side. Step overs are allowed
Final WOD 
To be announced on November 4th. Be prepared for anything!


Prizes

Sit tight! Prizes will be announced in the coming weeks!

  • 1st– Vayne Premium Prize Package: Outfitting you with 2 shirts + 2 hats +2 zip up hoodies. Supplying your nutrition/hydration with  2 water bottle + case of kill cliff. Complimentary entry for next year’s WODFather VI + 2 Vayne discount card
  • 2nd –Vayne Ultimate Prize Package: Outfitting you with 2 shirts + 2 hats. Keeping your hydration in check with 2 water bottles +2 Vayne discount card
  • 3rd –  Vayne Silver Prize Package: Outfitting you with 2 shirts. Keeping your hydration in check with 2 water bottles+ 2 Vayne discount card

 Useful Links

Facebook Event Page: Click HERE

 


Parking is Limited!!!!

Empire State CrossFit is located at 615 5th Ave, Larchmont NY 10538

Please carpool if you can. Regardless of where you park, PLEASE READ THE POSTED PARKING SIGNS! You are responsible for your car.

We have some spots in our parking lot and in the building next door. New this year, we are now allowed to park in the baseball fields across the street.

Parking is available a short walk away at the Larchmont Train Station.