WOD Sat. May 4

May 3rd, 2013
by:

Free introductory class at 10:00am. No need to RSVP. Just show up. Come about 5-10 minutes early to fill out paperwork.


Schedule Change
Note that as of this Monday (May 6th) our schedule will change. Please click on the Classes –> Schedule tab and look at the new schedule.
Mid-morning classes have significantly changed.
We are adding a 2:30-3:30pm weekday class.
The Saturday Unlimited Only class is now shortened to 12:00pm-1:30pm.


Now that the weather has warmed up again it is time to run our Obstacle Course again. We will be running our obstacle course starting at 8:30am. You can start your run through the O-course all the way up until 11:30am. Come 30 minutes ahead of your desired start time to adequately warm-up and get ready, i.e. for example to start the O-course at 8:30am come at 8:00am in order to properly warm-up. Keep in mind that it takes 20-40 minutes to get through the full O-course. We won’t be doing any other individual or team WODs this Saturday. However; we will do the free intro class at 10:00am.

For our Unlimited Only Class – The challenge today is to run the full Obstacle Course 2x without stopping!

Obstacle Course Challenge

The course has two components – an indoor portion with an immediate transition to an outside portion:

Indoor portion:

  1. 10 Ground to Overhead of 3/4 Bodyweight. (Basics skip this)
  2. 20 Burpees
  3. 30 Situps
  4. Traverse parallel bars (Basics do 10 seated dips instead)
  5. Climb over 12′ Wall (Basics do 5 wall hops instead)
  6. Go under 12′ Wall
  7. Cross Monkey Bars (Basics do 15 Pull-ups instead)
  8. Climb 15′ Rope (Basics do 10 pull-ups instead)
    Outdoor portion:
  9. Weaver obstacle (Basics skip this)
  10. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
  11. Step ladder obstacle
  12. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
  13. Tube obstacle
  14. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
  15. Body hurdles obstacle
  16. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
  17. Balance beam obstacle
  18. 300m run w/ 100m of it carrying a 60# bag for men or 40# for women
  19. Sled Drag 100m w/ 90lbs men and 60lbs women
  20. 1000m run