WARM UP:
- 2 min Jump rope singles
- 1 min Jump rope double unders
- high knees (100meters) across the gym and out the door and back
- Butt kickers across the gym out the door and back
- Bear crawls across out and back
- Crab crawls across, out and back
- 10 PVC passthrus
- 10 skin the cat left and right
- practice lifts for the WOD
Cleans
- 3 @ 60% (35lbs)
- 2 sets of 3 @70% (55lbs)
- 3 @ 80% (75lbs)
- 1 mile run (I did it in 9 min 40 sec)
- 50 Box jumps 24/30 ( I used 20" box)
The mile is just a run that you think the whole time about not stopping I don't want to be last please. Don't quit! I literally talk myself into running the whole time. I think I have multiple personalities when I run the mile, because I argue with myself when I am running.
After the WOD I tried to do the 30" box jump almost made it. The second attempt I hit my shins! Damn it! that hurt got some bruises starting. Painful! oh well!
coming October 13th in Miami!!
I cannot wait! I am so going to love this!! run, walk dance your way to the finish while getting painted with colors every 5 minutes. Start out wearing all WHITE and end up leaving looking like a bag of SKITTLES!
AND
Coming also in October on the 21st!!
Per their web site:
http://onlythefearless.com/What should our racers expect on the day?
• 5k or 10k run on flat & mountain bike trails (with random water canons).
• Monkey bars over a mud pit or even quicksand (we have the recipe).
• Rope climb over a river (or swim across it).
• A .25 mile swim across the lake or forfeit and walk around but have to carry a car tire.
• Rope challenges (cargo nets etc.)
• Logic puzzles / brain teasers.
• Quicksand pit (no seriously we have the recipe).
• Semi submerged tunnel crawl (fear of confined spaces / drowning)
• Ice plunge (basically a pit filled with ice and water).
• Beat the crap out of a punch bag. (timed)
• Finish line is a barbed wire mud pit crawl and a final climb up to a leap of faith into the lake.
Think that’s it?
To get to the finish line there is one final challenge – time to see who is TRULY fearless.
And what is this BIG surprise challenge?
Sorry, but that has to stay a secret until race day as we don’t want to risk people freaking out prior to the race, just trust us, NO-ONE has done anything like this before at one of these events.
It’s honestly going to blow peoples minds.
Something for the kiddies:
We will also have some mini mud runs for the kids.
A 100 / 200 meter mini obstacle course with mud pit for the 4 – 8 year olds
A full mile version for the 9 – 13 year old group. Tons of smaller but still fun obstacles and of course, tons of mud.
Check out Crossfit Fortress Below
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Thanks!!! :D
Annette
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