Ranch Trail Run

Friday 201023

Friday 201023

Run 5,000 meters, preferably on a trail.

Tune in to Games.CrossFit.com Friday to watch the Games trail run and other events.

Run Swim Run

For Time1.5 mile Run500 meter Swim1.5 mile RunTime Cap: 60 minutes
For Time
1.5 mile Run
500 meter Swim
1.5 mile Run
Time Cap: 60 minutes

Regionals 9.4 (Canada East)

For Time5000 meter Trail Run with 3 mini-events along the trailMini-event 1:3 Tire Flips (500/ 250 lb) in 30 secondsMini-event 2:3 Keg Clean and Presses (100/50 lb) in 30 secondsMini-event 3:100-150 meter Sandbag Carry (60/30 lb)
For Time
5000 meter Trail Run with 3 mini-events along the trail
Mini-event 1:
3 Tire Flips (500/ 250 lb) in 30 seconds
Mini-event 2:
3 Keg Clean and Presses (100/50 lb) in 30 seconds
Mini-event 3:
100-150 meter Sandbag Carry (60/30 lb)

Tuesday 230808

Tuesday 230808

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Scaling
This Hero WOD is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced for newer athletes.

Intermediate Option:
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Beginner Option:
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees