Warm up 6 min cap 3 rounds 15 Lunge 10 Ring rows 20 Crunches WOD 2 mins each exercise 16 min cap pull-ups box jumps double-unders toes-to-bar kettlebell swings sit-ups back extensions wall-ball shots Originally posted 2015-06-23 13:03:51.
Category Archives: Obstacle course race
Warm up 5 min cap 3 rounds 10 box step ups 8 T2B (toes to bar) 8 lunges MetCon 25 min cap 5 rounds run 400m 20 double unders/60 singles Originally posted 2015-06-03 11:12:17.
Warm up 6 min cap 4 rounds 10 release push up 15 crunches 10 jump squats MetCon 3 rounds, 25 min cap RM: Repetition maximum. 10 RM is the max for 10 reps. 10RM Bench press 15 pull ups 10RM incline dumbbell press 15 chin ups 10RM decline press 15 one arm rows Originally posted 2015-06-01 10:29:57.
Warm up 8 min cap 30 Jump squats 400 m run 30 jump squats 400 m run Weightlifting 12 min cap 80% Max 5-5-5-5 Thrusters MetCon 12 min cap 10-20-30 (3 sets of 10/20/30 of each exercise) Pull ups Thrusters (bar/65) Originally posted 2015-05-29 09:24:10.
HEY, ALL YOU SPARTANS AND CROSSFITTERS… I just got this discount from the spartan team… Discount: $20 off Sprint, $30 off Super, $40 off Beast Code: MEMORIAL http://www.spartan.com let me know who is racing and which race, ill post it on my page. hope to meet you there…. AROO! Originally posted 2015-05-19 16:09:48.
AMRAP: 30 minutes – keep track of distance Intensity: beginners RX: walk/jog per time Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes 20x air squats Workout Cover max distance during each interval jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 minutes walk 3 minute jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 […]
Calling ALL SPARTANS! CHECKOUT SPARTAN UP! podcast. WE UNCOVER WHAT MAKES THE MOST SUCCESSFUL PEOPLE WINNERS. The epitome of grit, Joe Desena, founder & CEO of Spartan Race and NY Times best-selling author, travels the globe seeking answers from experts like Sir Richard Branson, Steve Pressfield, Barbell Shrugged, and many more. Joe’s interviews with authors, academics, athletes, adventurers, CEOs and […]
Just did Spartan Race in Palmerton, PA 2013, with my kids and a few friends, and I was completely blown away. As you know this was not my first obstacle course race/mud-run by any means this year, it was actually my 5th. but it was the first time I’ve been legitimately challenged by one of these events, In another words it […]
Zombie Race is a zombie-filled obstacle run. You will be running from virus-spreading, blood-hungry zombies. Runners will have to do everything they can to conquer all the obstacles and escape the zombies waiting to eat your brains. Whether you have been transformed into a Zombie or are a Zombie Race Survivalist, you’ll be able to enjoy the Apocalypse Party. The […]