(Wu WOD):
- take a lap 1/3 mile
- 10 alternating lunges (35lb bar)
- 12 thruster (I think)
- 10 alternating lunges (35lb bar)
- 12 thrusters
SWOD:
over head squats?? (oh my gosh you think by now I would remember the names, oh I feel so absent minded :))
2x3 @ 60% 55lbs
2x3 @ 70% 65 lbs
squat balance
3x3 @ 55lbs
WOD:
7 min AMRAP
- 15 thrusters (35lbs)
- 30 doube unders/150 singles
So after the WOD Daniel says ok come on lets go do a lap! Are you kidding me?! I said you are nuts what for didn't you WOD enough? He says "I broke in my shoes now I want to run to see how they feel when I run!" Oh gosh I went, but I so cut thru the parking lot! I was tired and did not want to run! Well I did it, maybe half a$$ but I ran after a WOD. Completely nuts.
Anyway!
See ya!
Annette
I truly cannot wait for these!
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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