Sunday Obstacle course! Rock on!
Warm-Up
200 m run Then grab a white board. The coach will give you a number 1 through 12. The number you receive is the obstacle you will start on. 2 athletes will start at different stations If there are over 24 athletes 3 will start on some stations. Athletes will complete the obstacle then perform the run. Obstacle course will go in numerical order. Example.. If you start on obstacle (5) 10 Pull-ups and 1 balance beam walk you will run then go to obstacle (6) 20 m sled push, then run and go to obstacle 7 Scooter tunnel run. You will end your work out on obstacle (4) Battling rope burpees and a 300 m run.
*If you are newer to CrossFIt scale the runs and burpees as well as loads.
1 to 3 athletes start on station 1
3 to 6 athletes start 2 to 3 athletes on stations 1 & 2
6 to 9 athletes start 2 to 3 athletes on stations 1, 2 & 3
8 to 12 athletes start 2 to 3 athletes on stations 1, 2, 3 & 4
10 to 15 athletes start 2 to 3 athletes on stations 1, 2, 3 , 4 & 5
12 to 18 athletes start 2 to 3 athletes on stations 1, 2, 3 , 4, 5 & 6
14 to 21 athletes start 2 to 3 athletes on stations 1, 2, 3 , 4, 5, 6 & 7
16 to 24 athletes start 2 to 3 athletes on stations 1, 2, 3 , 4, 5, 6 , 7 & 8
18 to 27 athletes start 2 to 3 on stations 1, 2, 3 , 4, 5, 6 , 7, 8 & 9
20 to 30 athletes start 2 to 3 athletes on stations 1, 2, 3 , 4, 5, 6 , 7, 8, 9 & 10
22 to 33 athletes start 2 to 3 athletes on stations 1, 2, 3 , 4, 5, 6 , 7, 8, 9,10, & 11
24 to 36 athletes start 2 to 3 athletes on stations 1, 2, 3 , 4, 5, 6 , 7, 8, 9,10, 11 & 12
WOD prep
Warm-up the movements of the WOD.
Demo each obstacle, mobility between movements.
WOD 40 minute cap
‘Reverence” 35 minute cap
*30 Burpee penalty for any missed obstacles. Yes 30 Please move away from the obstacles to perform your burpees.
*1 attempt only at each obstacle.
*Obstacle Run 12 Obstacles. Run 300 m after every obstacle
Athletes are encouraged to help each other on any of the obstacles!
1. 6 tire flips (AHAP)
2. 3 Blue wall climbs
3. 15 Med ball slams (AHAP)
4. Battling ropes burpee 5 sets of 10 singles 1 burpee
5. 10 pull-ups or jumping pull-ups + 1 balance beam walk.
6. 20 m sled push (rouge sled (4) 45 lb plates, Yellow sled (4) 35 lb plates. Cone to cone.
7. Scooter tunnel (on your stomach through the tunnel and back to the start. Follow the arrows.
8. 30 m sand bag backwards drag (200, 155, 105, 80) cone to cone
9. Cargo net climb.
10. Med-ball Squat box toss. 1 attempt. Get it in the box go on your run. Miss give me 30 burpees. Remember 1 attempt
11. 44 ft Monkey bar rig traverse. 1 attempt. Once you start your feet can’t touch the floor. You may use the J hooks to stand on and rest. The obstacle is complete when you secure your foot on the last J hook holding on to the pull-up bar.
12. 100 m overhead plate carry out side (45,35) Once the carry starts the plate can’t touch the ground. Burpee penalty every time the plate touches the ground. The only time you can walk with the plate is if it is locked out overhead.
*Scale loads as needed.
Run options:
200 m
100 m
Burpee options:
1. 30
2. 20
3. 10
If you can’t run bike:
300 m run = 30/20 calorie bike.
200 m run = 20/15 calorie bike.
100 m run = 15/10 calorie bike.
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
I may eat my words tomorrow but this one looks fun!
Would be more fun with rope climbs, though. 😉
John — I think there is a typo. I don’t see the spear throw. Otherwise I’m “in” with Reaper
Reaper we can pull down a Rope just for you.
Ken you can throw a spear at Reaper while he’s climbing the rope. If you miss though it’s 30 burpees.
Just with a spear with one of those rubber suction cups on it? I don’t want to hurt anyone.
Best WOD ever! Don’t know my time, but it involved zero penalty burpees!
Really fun WOD and did 30 burpees for clanging the rim on the ball toss. Finished but I think I lost to the 40 minute cap as a result of time spent tossing a few women over the wall.
I also have to admit that I was a little jealous that a station was named after Scott W. until I realized that there was an actual scooter involved in the tunnel crawl. 🤣
Fun WOD! Just glad I made it over the wall since my 8 yr old daughter got over yesterday. Could not keep grip on monkey bars. 30 burpees. Ha. Had to crawl thru tunnel. On scooter and my thick body started dragging the tunnel along. Finished +1 minute.
Reverence: Finished last obstacle of Tire Flips after the time cap expired. Kicked off the day with a 30 Burpee Penalty at the Wall. My hands
slipped at the top and I now know Humpty Dumpty felt like. 🍳 Really fun workout – very creative and involved every body part!! Great to see so many people come out to tackle this one! Thanks to Hanna for not only managing the group (and Ken), but going over everything and keeping us all safe.
Hey Deb — I only needed Hanna’s correction once …. when I accidentally did the sled push out of order before the pull-ups/balance beam. You must be referring to Ken Earley who shows up late and doesn’t listen. Hanna was more awesome than usual today!
I meant that Hanna manager Ken well 😬 Hanna is always awesome!!!
Did this with the 3pm crew – tons of fun. Definitely went over the cap but who cares when you’re having fun? 41:39 I think.
Scaled the run to 200m and did one set of penalty burpees as I didn’t make it anywhere close to the box with the med ball. I sank it in practice if that matters 🙂
Thanks to John for the help in the balance beam (I have none!) and for the boost on the rig getting up to that higher rung. Time to fuel up for the am hero WOD!