What: The 24 in 24 is a unique event of one CrossFit workout every hour, on the hour, for a day. It benefits the Rally Foundation for Childhood Cancer Research. Go here for a list of the event’s workouts.
Why: Childhood cancer treatments are grossly underfunded by the federal government with only 4% of the National Institutes of Health’s budget earmarked for childhood cancer, and that’s over ALL their different forms of cancer. Many children are treated with solutions from 30 years ago, which can be quite invasive to their forming bodies. If they are fortunate enough to survive, they may suffer from side effects that they must deal with for the rest of their lives. Rally Foundation grants funds to promising research to find better treatments and, ultimately, cures for childhood cancers.
When: This event will begin at 7:00pm on Friday, August 26th, 2022 and continues until 7:00pm on Saturday, August 27th, 2022.
Who: Teams of 4 (or more) can be created, although we have a limit of total teams and only 4 team members can participate at a time. There is no limit to how big your team can get! There are also individual awards for highest fundraising! Teams can be same gender or mixed in any combination and their will be WoD scaling for both competitive and social teams as well! Something for everyone!
How Can I participate? First register here. We’ll then get back to you with your link to create your team/personal fundraising page!
How Can I donate?: You can donate here
This Year’s 24 in 24 Workouts (subject to change)
7:00pm WoD #1: 4Rds of 200m Sled Pull (#65/95) Social (45/65) and 10 BW Back Squats Social (1/2 BW) (from ground) There’s some special rules for this one! Stay tuned!
8:00pm WoD #2: 8-6-4-2 Rope Climbs Social (x3 Rope Progressions) mixed with 40-30-20-10 HR Push-ups
9:00pm WoD #3: Hang Squat Snatch “Isabella” 75/55 Social (55/35 Power Snatch to OHS) with 20 Box Jumps between each set of 5 snatches. Snatches are done in sets of 5 and all teammates must contribute to each set of box jumps.
10:00pm WoD #4: “Diane” 21-15-9 Deads and HSPU (225/155) Social (155/105) Once a teammate starts a movement, they must finish at least half of it before they can be tagged out.
11:00pm WoD #5: AMRAP 8: 10 T2B (Social High Knees) / 10 Goblet Lunges (1.5pd/1.0pd) Social (1.0/.75pd)
12:00pm WoD #6: Midnight Murph (1 mile run, 100 Pull-ups, 200 Push-ups, 300 Air Squats, 1 mile run for time) Hard style Social (partition everything but the runs as you want)
1:00am WoD #7: 1RM C&J (Choose 1 or 2 teammates to compete) This is an upward ladder of a bar for men and one for women where the weight will start at 135/95 and go up by 20lbs each round until we are left to 5 lifters on each bar, then up by 5lbs. 15 seconds to lift once “on the clock.”
2:00am WoD #8: 3000m Ski (Social 2000m) and then 100 DB Snatches (50/35) Social (35/20)
3:00am WoD #9: In teams of 2: 30-20-10 WBS/Burpees (20/14) Social (14/10)
4:00am WoD #10: In teams of 2: 8’ AMRAP: 10 Walking Lunges + 7 Push Press (115/80). One teammate must finish complete round before next teammate can start the next round.
5:00am WoD #11: Double Annie: 50-40-30-20-10 DUs/Sit-ups. In teams of 2. First team finishes Annie before next team starts there. One person works at a time. Break it up however you want within each movement.
6:00am WoD #12: 5-10-15-20-25 Dips with 500m Row between each set up dips. One person working at a time.
7:00am WoD #13: Yoga
8:00am WoD #14: 400m Weighted Prowler Push (135/95) Social (95/65). Prowler can be pushed by one or two teammates.
9:00am WoD #15: Handstand Walk for Distance Social (Hanstand Hold). One or two teammates per team can compete. 2 attempts per teammate max.
10:00am WoD #16: 150cals AAB. Social (100cal) Need I say one person working at a time? 😉
11:00am WoD #17: ½ Eva (5RFT: 400m Run, 15 KBS (2.0/1.5pd) Social (1.5/1.0), 15 Pull-ups Social (15 Ring Rows)
12:00pm WoD #18: 4 RFT: 5 Front Squats (#115/135/155/185, #85/95/105/130) + 20 Deck Squats (Social (85/95/105/130, 55/65/75/85) + 10 Air Squats + Sit-ups). One teammate must (squat) clean bar from ground and complete all 5 squats before the team takes on the deck squats.
1:00pm WoD #19: Ingrid 10Rds of 3 Power Snatches (#135/95) Social (#95/65) and 3 Bar facing burpees. Teammate must finish a round before next teammate can start.
2:00pm WoD #20: Zumba with Coach Stephanie!!!!!
3:00pm WoD #21: “Nasty Girls” 3RFT: 50 Air Squats / 7 MU / 10 Hang Power Clean (#95/135) Social:50 Air Squats / 7 Burpee Pull-ups / 10 HPC (65/95)
4:00pm WoD #22: 27-21-15-9 OHS (75/55) Social (55/35) and Row for Calories
5:00pm WoD #23: “Nutts” (10 HSPU, 15 Deads (#180/250, 20 Box Jumps 24″/30″, 50 Pull-ups, 100 Wall Balls, 200 DUs, 400m Burden Carry #25/45) Social (HRPU, Deads (#130/135), 20/24″ Box, 400 Singles, #10/25 Burden Carry)
6:00pm WoD #24: “Friendly Frances” 3RFT: 15 Thrusters (#70/105) / 15 C2B