Wednesday, July 23
“It’s easy to do nothing, but your heart breaks a little more every time you do.”
—Mark Ruffalo
Announcements
Will White is a friend of ours that is putting on an outdoor, survival skills event. He asked to share his event info with our community, so I’ve included below the WOD info.
Warm-up
AMRAP 8’, easy pace
12/10 cals on a machine of your choice, preferably biking (OR 150mt run)
15 m high knees
15 m butt kicks
6 kettlebell russian swings, moderate load
Strength/Skill
For quality:
100 Hollow Rocks
Athlete Instructions
Accumulate 50-100 reps in as few sets as possible.
Movement Demos
WOD
Tabata Air Bike Calorie
The Tabata interval is 1 min of work followed
by 3 mins of rest for 10 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men - 24 cals per minute
Women - 17 cals per minute
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men - 12 cals per minute
Women - 8 cals per minute
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Piked Antler’s “Primal Man Project” & “Women of the Woods” are hands-on survival experiences built for CrossFitters who value function, intensity, and tribe. You show up, get the game plan, learn real skills like shelter-building, basic wilderness medical, fire, and navigation—then test it all in a fast-paced team challenge. It’s real-world functional fitness, leveled up through grit, community, and purpose.
Webpage for men:
https://pikedantlerproject.com/the-primal-man-project
Webpage for the ladies:
https://pikedantlerproject.com/women-of-the-wood
Primal man video:
https://youtu.be/_K_qugbk6jk?si=mxdK9b1mdSNnazPz
Women video: