Month: October 2014

Warm Up: –  “Mainstreet Loop”

Halloween WOD: –

Teams will consist of 3-4 athletes.

Athletes must complete each task before 

moving on.

Reps can be broken up in any manner and 

there are no minimums per athlete

Enjoy….. MUHUHAHAHAHAHAHA

For Time:

1 mile Graveyard relay

2 athletes will run 400m while the other 

2 athletes will complete box jumps until the 

running partners come back. Each box jump will 

reduce your teams final time by  3 seconds.

100 Dead body flops

1 athlete works on burpees

2 athletes complete OTB medball situps . Each rep

will reduce your teams time by 2 seconds.

1 athlete RESTS

100 Coffin pick ups

1 athlete works on deadlifts

2 athletes hold at the top of a pushup

1 athlete RESTS

50 Human Centipedes

4 athletes must line up and place hands on the 

shoulders of the team mate in front of them.

Perform 50 squats as a team.

If the Centipede breaks; 10 squat penalty is added!

Warm Up: – 2 rounds NFT

400m run

10 “squat landing” box jumps

25 DU / 75 SU

Strength: – Front Squat 1RM in 20 min

Partner WOD: – “Armlesss” (Last completed 12/10/13)

For Time:

100 jumping squats

100 lunges

100 box jumps @ 30/24

100 leg raises to 90 degrees

Warm Up: – AMRAC 8

@ Bar only:

Power clean X 2

Front Squat X 2

Shoulder Press X 2

Back Squat X 2

Push Press X 2

5 bar over burpees

5 strict pullups

5 hang power snatch

Strength: – E:90 sec – (10 sets total)

Push Jerk  – 2 reps (pause in catch position)

M: 155/135/115

F: 105/85/65

WOD: – For Time:  21-15-9

T2B

Snatch @ 115 / 65

Warm Up: – 30 sec burpees

30 sec pullups

30 sec squats

30 sec pushups

30 sec L side plank

30 sec R side plank

30 sec mtn climbers

30 sec stretching lunges

30 sec situps

30 sec back extensions

Skills: – Handstands / walking on hands

15 min practice

WOD: – “Angie”

For Time:

100 pullups

100 pushups

100 situps

100 squats

Warm Up: – Athletes choice: 10-15 min

WOD: – “CrossFit Total”

This is a test of current strength.

Each athlete gets 3 attempts at each lift.

Athlete should attempt 1RM on each lift. 

Each rep must be witnessed by a coach to count.

Movements must be complete or will be given

a no rep and will count as one attempt. 

Lifts must be completed in specified order.  

CROSSFIT TOTAL:

1RM Back Squat

1RM Deadlift

1RM Shoulder Press

Skills: – 3 rounds NFT

Run 200m

50ft burpee broad jump

5 strict HSPU

Rest as needed between rounds

Warm Up: – AMRAC 8

10 kb/db swings

8 S/A kb/db thrusters

6 T2B

4 pullups

Skills: – Turkish Get-ups

3 rounds @ 53/35

5 left arm

5 right arm

Rest as needed

WOD: – Partner WOD !

For Time

100 Thrusters @ 95/65

100 DU / 300 SU

Warm Up: – 2 rounds NFT

200m run

15 K2E

25 DU / 75 SU

Skills: – EMOM 18

1st min – 10 clapping pushups

2nd min – 30 reverse SU

3rd min – bridge sprint

WOD: – Weighted Dips

10-8-6-4-2-2-2

Last completed : 8/30/13

Warm Up: – AMRAC 8

200m medball run

20 medball lunges

10 HSPU

Strength: – E:2 min  – 8 sets

4 Front squats (% of 1RM)

55%, 65%, 65%, 70%

70%, 75%, 80%, 85%

WOD: – AMRAP 10

10 burpee box jumps @ 20″

10 squat cleans @ 155 / 115

Warm Up: – 200m run

200m reverse run

25 wall balls 

25 burpees

Skills: – 10 min – DU practice

5 min – Reverse jumps

WOD: – PARTNER WOD:

10 rounds for time:

12 alt side medball toss 10ft @ 20/14

6 strict pullups each 

*Drop Penalty = 10 burpees each*

Warm Up: – AMRAC 8

12 pullups

Burgener X 3’s

4 snatch balance

6 burpees

Strength: – Snatch 1RM in 25 min

WOD: – AMRAP 10

10 straight leg situps

15 pushups

10 butterfly situps

30 squats