Cape Cod Ragnar Relay!

Jan 25th, 2019

Category: CrossFit

Cape Cod Ragnar Relay!

Mike

Ragnar Relay Cape Cod
Ever want to spend two days in a van running 200 miles with some of your favorite gym buddies?!! Well, here’s your chance! We’re putting a team (or two)together for the Ragnar Relay Cape Cod! Teams will consist of 12 runners. The mileage is split between your 12 runners.

Race Details
Location: Hull, MA – Smuggler’s Beach
Race Date: Friday May 10th-Sat 11th.
Registration Cost: $150/person +cost of van rental.

If you would like to join our team please fill out our inquiry form here . Don’t miss out on the most epic run of your life!

Warm-up
15-10-5
Burps
Jumping Lunges per Leg
Bandy Pull Aparts

Mobility
Quad Rolling and Stretching

Strength
7×2 Thruster
Complete a set every 90s
From the rack or the floor

WOD
30-20-10
Front Squat (135,95)
Chest to Bar Pull-up

Level 2- 115,75
Level 1- 95,55

Extra Work
2 Rounds of
25/20 cals X 4
Rest 30 seconds between each 25/20 cal piece

Rest 3 minutes between each round

This should equal 200/160 Calories

DISCUSSION 4 Comments

  1. Chad K 01/26/2019 at 2:42 pm

    Thruster: 145-225
    WOD: 7:37 L2

  2. Coolidge 01/26/2019 at 2:14 pm

    Strength 185-215
    Wod 9:56

  3. Alec 01/25/2019 at 12:39 pm

    165-205, 8:59Rx- that was a doozy of a workout!

  4. Sean Flannery 01/25/2019 at 9:03 am

    Strength: 135-205#
    WOD: 8:16 Rx