Daily WOD – Aug 9, 2019

2019 CrossFit Games Event 3 – ICA Version

3200 meter ruck (5/15/25/35 pounds)

WOD Notes: Athletes will complete 4 laps of the 800m route, adding weight each round. Men and women use the same weight. Bring your own backpack! If you don’t have a sturdy pack available to you, our weight vests and wreck bags are up for grabs first come first serve. Ruck runs are slow but heavy… you may not be able to run the entire time, but you should always keep moving. If you think you’ll primarily be walking, consider doing shorter distances at heavier weight. There will be a 30 minute time cap on this WOD. (FYI – Athletes at the Games did a 6,000 meter ruck with 20/30/40/50 pounds. The fastest time was 24:00.59.)

Community Notes: Happy birthday Tom S and Curtis!

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This Post Has 12 Comments

  1. Seriously, this is going to be fun. Don’t you cherry pick you bums! 🙂

    1. Planned rest day for 31 Heroes for me. Just sayin’. 😉

  2. Goruck finally made it into the gym!

  3. Final Teen WOD!
    1) Hang clean and jerk 5×1
    2) wreckbag lunges
    3) sled run

  4. Happy birthday Tom and Curtis!
    This is going to be a fun one.

  5. 5:15am & 6:16am

    Rd1 / Total Time

    Nicole W – 4:00 / 20:51
    Ceil – 4:41 / 22:42
    Danielle S – 4:09 / 22:38
    Diana G – 4:04 / 18:21
    Faith – 3:55 / 22:15
    Jenn – 4:21 / 23:56 (35lbx2)
    Missy – 3:21 /18:14
    Tyler F – 2:59 / 15:13
    Zach S – 3:32 / 17:58
    Craig – 3:59 / 21:31 (20lb – 70lb)
    Fili – 4:10 / 22:48
    Maureen – 3:45 / 19:41
    Mike C – 4:28 / 24:17
    Mike D – 3:45 / 19:29 (2x20lb, 2x30lb)
    Steve M – 3:20 / 15:52 (20lb – 70lb)
    Vince L – 3:45 / 21:36
    DE – 3:11 / 16:36 (20lb – 70lb)

  6. 2 mile ruck with 47# 31:00

    1. Way to to KTL! Out of curiosity, why 47#?

      1. Austin’s ruck is 12# and I put in 35# plate
        Didn’t know the full weight till I returned.
        This was a fun one 😬

  7. No burpees for me today. Maybe next year JW, (insert sinister laugh while twisting a handle bar mustache)

    1. Curtis, you lucked out this time!

  8. Results, 4pm
    Saritha 3:02 / 21:45 (250m sled drag, 25, 50, 75, 85#)
    Alex W 3:27 / 18:00 Rx
    Shawn C 4:04 / 21:50 Rx
    Peter 4:02 / 22:04 Rx
    Steve K 4:00 / 20:27 Rx
    —-
    5pm
    DT 8:02 / 32:04 (65# ruck walk)
    Joe S 3:49 / 19:18 Rx
    Mel 4:29 / 23:36 (sled 2@ 25#x800m, 50#x400m, 65#x400m)
    Steph 4:52 / 24:45 (5, 10, 20, 20#)
    Ray Z 4:05 / 21:18 Rx (vest)
    Dan T 3:25 / 16:15 Rx+ (vest 10, 20, 30, 50)
    Dan R 8:46 / 40:24 Rx+ (4x1600m)
    Blake 4:29 / 24:33 Rx

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