WARM UP:
Tabatta - 5 rounds of 20 seconds of each exercise with a 10 second rest. Inbetween each exercise (after the rds) 1 minute rest. - Air Squats
- 1 min rest
- BSU
- 1 min rest
- Push ups
10 skin the cat right and left
practice lifts for the WOD
SWOD:
Split Jerk
- 2 rounds of 3@ 60% (55lbs)
- 3 reps @ 70% (75lbs)
- 3 reps @ 75% (85lbs)
3 rounds of
- 50 double unders or 120 singles (after typing this I realized I did 150 singles of each no wonder why it took me so much longer that everyone else)
- 30 Med Ball Choppers (20/14)
This was a first for me. The Med Ball Choppers were pretty neat. I was tired and my feet are so sore. I was practicing double unders. I can do a couple back to back, but I can't get the rhythm. Time to do some much needed practicing. I should be able to do this by now! I whipped myself a couple of times with the jump rope. That stings!
Me doing the 2nd round of split jerk 75lbs
Yea :D
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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