Obstacle Course

“F” This

Is what Angie had to say after our first “obstacle course“.  Yes, it was brutal, but yes, it was also a lot of fun.  It had Mike “the teacher” saying this might be the first time he pukes, if that is any indication of how much fun we had today!

We definitely got some looks as we hit burpees in the road, the wall balls weren’t too bad, and the burpee punishment had almost everyone hit all 25 in a row.  The second farmer’s walk in one week was brutal and we saw a lot of people take some heavy weights, Tom did it with the 45lb. DBs.  Thrusters and Lunges followed, and it was a whole lot of lunges.  Everyone’s pushups were awesome, and again the punishment was a good reminder to do everything unbroken.

From there it got a little crazy…the bear crawls and crab walks got everyone  a little dirty, and then surprising no one fell during our 10 rounds of the agility ladder.  Everyone banged out their knee to elbows, row, pullups, and swings, and then it was on to the stairs!  20 rounds up and down, was leaving people completely gassed, this seemed to be the breaking point for most.

Once the stairs were complete it was time for the home stretch.  20 tire flips, some partnered up, others went at it solo, and everyone got dirty.  Box jumps, squat jumps, and push presses, then the final two events, the backwards run, and everyone’s favorite the traveling burpees! 

All in all a spectacular day, lots of hard work, courage, sweat, and only one animal was hurt during the all WOD (poor beetle).  It is so great to see everyone suffering through a WOD, we don’t even mind the “I hate you Jason” that is constantly being muttered, as long as at the end everyone is all smiles as they feel as if they have accomplished something great!

“The miracle isn’t that I finished.  The miracle is that I had the courage to start.”  –Anonymous

“Obstacle Course“

1. Start out on our normal 1-mile loop. 
2. At the corner of W. Hearthstone – 15 burpees
3. Run to the Cul-de-sac – 50 air squat
4. Back to the corner – 15 more burpee
5. Return to Albany CrossFit – 25 Wall Balls – every time you rest = 5 burpees
6. Grab 2 dumbbells or Kettlebells – Run 400m with weights at your side, subtract total weight in pounds from your time (ex: grab 2-45lbs. DBS, subtract 90sec. from your time.)
7. Put DB back in Driveway area, take one of them and perform 15 Thrusters – every time you rest = 5 burpees
8. Lunge to the grass and back
9. 15 chest to the deck pushups – rest = 15 air squats
10. Run to the grass – bear crawl through the cones slalom style
11. Run back to the side door – 50 Jumping Jacks
12. Run to the grass – crab walk through the cones slalom style
13. Back to driveway – Agility ladder, 10 rounds of running through 2 feet per box
14. Run inside 25 knee to elbows
15. Row 500 meters – under 2 minutes for men or another 25 knee to elbows, 2:15 for women
16. 15 Chest to bar pullups
17. Back outside 25 “American” KB swings (55/35) – rest = 5 burpees
18. To the front of the building 20 laps to the top of the stairs and down
19. Choose a tire 20 tire flips (you can partner up), after every flip hop in and out
20. Back to the side door – 25 Box Jumps
21. 25 Jump squats
22. Grab a DB or KB – 25 Push Press per side – one arm at a time
23. Run one backwards lap around the island – 200 meters
24. Traveling Burpees to the grass and back
25. Time!