6/10/13 WOD

hurt dirt

Hurt in the Dirt Crossfit Challenge (Kettlebell Trophy)

So you think you can throw down?  Earn your bragging rights and this gnarly trophy at the grittiest event in O-Town – Hurt in the Dirt, at Fort Buenaventura, July 27, 2013.

Forget man made mud pits and fabricated obstacles!  This off road duathlon winds its way through Fort Buenaventuras naturally rugged terrain where you will experience Ogden’s authentic, home grown adventure race.  Crossfit teams taking the challenge will ultimately split approximately 10k of running and mountain bike 20 miles while friends, family and spectators cheer you on.  Don’t plan on any PR’s here!  Trees, river bottoms, natural mud pits and our infamous stairway to heaven will keep you on your toes.
The unique format of the race takes runners on 8 laps total passing through the spectator and party compound each time.  Ultimate rounds for time here…Run, Run, Bike, Bike, Run, Run, Bike, Bike…that’s how you get it done!
No need to have multiple teams to win the trophy but you know what they say about misery…it loves company!  The more teams you bring, the better your chance at taking the trophy home to your box!
If you get 3 teams together paid, we’ll comp a 4th team in.  Just email mike@goalfoundation.com with the details of paid teams and a comp entry will be sent to you.
“Get Out And Live!” with the GOAL Foundation and put your fitness to the test.

Pre-Testing- Day 1

Strength

A.  12 min to establish a 1RM Push Press

B.  1 x ME Pull-ups (warm up as needed before 1 attempt at max effort pull-ups)- chin over vertical plan of the bar.

CONDITIONING

“Helen”

3 Rounds for time of:

Run 400 m

21 KBS- 53/35

12 Pull-ups

 

*For the next month there will be a couple of changes to CFTC, starting with a move from one area to a bigger area.  The crossfit area will have to be closed down for a couple of days for the move.. don’t worry there will be plenty of fun to be had outside!  There will also be changes in the programming (details to come soon).  Please be patient this month, good things to come!

NEW PROGENEX ORDERS WILL BE PLACE BY THE END OF THE WEEK.  ORDER SHEET WILL BE PLACED ON GLASS CABINET.

 

Posted on: June 9, 2013admin

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