Crossfit Oct. 31, 2014

Happy Halloween!

We’ve got a SCARY workout today… and costumes are encouraged.

1. Spooky Strength: 14 min EMOM doing 3 Power Snatches every other minute. Try and progress weight as technique allows.

2. Zombie vs Humans Workout:

Separate the class into two groups. One group is zombies and the other is humans. Zombies will start the WOD exactly 2 minutes after the humans begin. The workout is:

400m Run

40 Push Ups

40 Squats

40 Pull Ups

400m Run


*If you are a Zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
*If you are a human and you get caught by any Zombies then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.



Crossfit Oct. 24, 2014

1. 3 Rounds of:

90 secs of Double Under Practice

90 secs of Kipping Swing/Kipping Pull Up/Toes to Bar/Pull Over Practice

60 sec rest between rounds.

*Not max effort, use this time to practice skills.

2. 12 minutes to build to heavy complex:

Deadlift with Pause at Knee – Hang Clean – “Touch n Go” Power Clean. (progressing weight as technique allows)

3. 7 min AMRAP Ladder: (3,6,9,12…)

-Push Press (135/95)

-Toes to Bar

Crossfit Oct. 23, 2014

1. Crossover Symmetry (focus on slow and controlled movements. This is not a muscle building activity where we are trying to fatigue our muscles; we are just trying to activate the correct muscles before we utilize our shoulder girdle.)

2. For Time:

10-9-8-7-6-5-4-3-2-1: Bench Press (Rx is 75% of Body Weight)

1-2-3-4-5-6-7-8-9-10: Pull Ups

(Try not to use bands; instead try a challenging angle on ring rows, or elevate your feet during ring rows to make it even harder. We are trying to get stronger at pulling our body weight, to hopefully improve our pull ups)

3. 8 min AMRAP:

9 KB Swings (24/16kg)

18 Goblet Lunges (9/leg)

18 KB Single Arm Push Press (9/arm, alternating)


Crossfit Oct. 21, 2014

1. Back Squat: 3x 70%, 3x 80%, 3+x 90%

Between sets of squats: GHRs: 3×6

2. Partner workout. 10 min AMRAP, one partner completes full round while other partner rests and motivates.

5 Bar Facing Burpees

5 Front Squats (95/65)

1 Power Clean and Jerk

*Number of Clean and Jerks increases by one rep for each round a partner completes.

*Example: Partner 1 does full round and one clean and jerk. Partner 2 does full round and one clean and jerk. Then in the second round the clean and jerk will increase to 2 reps for each athlete.

*Score is total number of clean and jerks completed by both Partners.