We are so excited for our 24-hour event starting Saturday morning!
It's not too late to sign up! CLICK HERE!
Below is a list of the WOD's planned for each hour. Remember you can scale everything to accommodate your fitness and ability level. There will be CrossFit Kids trainers on hand to help scale appropriately for kids.
5:00 AM - 6:00 AM
100 Burpees
6:00 AM - 7:00 AM
12 Minute AMRAP
4 Push Ups
6 Box Jumps
8 Pull Ups
7:00 AM - 8:00 AM
Three Rounds:
10 Walking Lunges
10 Hardstyle KBS
10 Hollow Rocks
10 MB Cleans
10 Wall Balls
10 KB Thrusters
8:00 AM - 9:00 AM
Working the Core
150 Ab Mat Sit Ups
100 Plank Jacks
50 Mountain Climbers
9:00 AM - 10:00 AM
Row & Squat
Row 500 M
25 Air Squats
Row 400 M
50 Air Squats
Row 300 M
75 Air Squats
10:00 AM - 11:00 AM
ROM WOD
11:00 - 12:00 PM
12 Minute EMOM
1st Minute: 5 Power Cleans
2nd Minute: 5 Pull Ups
3rd Minute: 5 OHS
12:00 - 1:00 PM
50 Ball Slams + 5 Tire Flips
1:00 PM - 2:00 PM
Light It Up Blue WOD
2:00 PM - 3:00 PM
Run or Row
800 M x 3
Rest 2:00 minutes between each
3:00 PM - 4:00 PM
8 Minute AMRAP
6 Deadlifts
8 T2B
20 Double Unders
4:00 PM - 5:00 PM
ROM WOD
5:00 PM - 6:00 PM
4 Rounds
Run or Row 400m
Rest 1:00 between each
6:00 PM - 7:00 PM
7 Minute EMOM
3 Power Snatch + 3 OHS
7:00 PM - 8:00 PM
15 Wall Walks
8:00 PM - 9:00 PM
2 Lengths of the Box each:
Crab Walk
Bear Crawl
Burpee Broad Jump
9:00 PM - 10:00 PM
50 Russian Twists (w/KB or MB)
40 Jumping Squats
30 KB SDHP
20 V-Ups
10 HSPU
10:00 PM - 11:00 PM
ROM WOD
11:00 PM - 12:00 AM
Double Trouble
2 Manmakers
30 DUs (or 60 Singles)
2 Manmakers
30 DUs (or 60 Singles)
2 Manmakers
30 DUs (or 60 Singles)
2 Manmakers
30 DUs (or 60 Singles)
12:00 AM - 1:00 AM
8 Minute EMOM
Min 1: 30 Russian KBS
Min 2: 30 sec Plank Hold
1:00 AM - 2:00 AM
15-12-9
Goblet Squats w/DB or KB
DB or KB Snatches
2:00 AM - 3:00 PM
50 Barbell Thrusters
3:00 AM - 4:00 AM
Tabata x 3
Tuck Jumps
MB Push Ups
Wall Balls
4:00 AM - 5:00 AM
12-9-6
Push Press
Bar-Facing Burpees