CrossFit9 – CrossFit WOD
HALLO-WOD
CrossFit9 – CrossFit WOD
HALLO-WOD
Metcon (AMRAP – Rounds and Reps)
31 minute AMRAP
Buy-In: 200m Frankenstein farmer’s carry (100m per partner)
31 Poltergeist push-ups
31 Skeleton ski cals
31 Ghostly ground to overhead with plate
31 Halloween rocks (hollow rocks)
31 Witchy wallballs
31 Evil echo bike cals
31 Devil’s press
31 Mummy mountain climbers
Cash-out: 31 trick or treat raises (per partner)
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
HALLO-WOD
Metcon (AMRAP – Rounds and Reps)
31 minute AMRAP
In teams of two, or embrace the darkness and go solo
Buy-In: 200m Frankenstein farmer’s carry (100m per partner)
31 Poltergeist push-ups
31 Skeleton ski cals
31 Ghostly ground to overhead with plate
31 Halloween rocks (hollow rocks)
31 Witchy wallballs
31 Evil echo bike cals
31 Devil’s press
31 Mummy mountain climbers
Cash-out: 31 trick or treat raises (per partner) (front raises)
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
HALLO-WOD
Metcon (AMRAP – Rounds and Reps)
31 minute AMRAP
In teams of two, or embrace the darkness and go solo
Buy-In: 200m Frankenstein farmer’s carry (100m per partner)
31 Poltergeist push-ups
31 Skeleton ski cals
31 Ghostly ground to overhead with plate
31 Halloween rocks (hollow rocks)
31 Witchy wallballs
31 Evil echo bike cals
31 Devil’s press
31 Mummy mountain climbers
Cash-out: 31 trick or treat raises (per partner) (front raises)
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
HALLO-WOD
Metcon (AMRAP – Rounds and Reps)
31 minute AMRAP
In teams of two, or embrace the darkness and go solo
Buy-In: 200m Frankenstein farmer’s carry (100m per partner)
31 Poltergeist push-ups
31 Skeleton ski cals
31 Ghostly ground to overhead with plate
31 Halloween rocks (hollow rocks)
31 Witchy wallballs
31 Evil echo bike cals
31 Devil’s press
31 Mummy mountain climbers
Cash-out: 31 trick or treat raises (per partner) (front raises)
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
HALLO-WOD
Metcon (AMRAP – Rounds and Reps)
31 minute AMRAP
In teams of two, or embrace the darkness and go solo
Buy-In: 200m Frankenstein farmer’s carry (100m per partner)
31 Poltergeist push-ups
31 Skeleton ski cals
31 Ghostly ground to overhead with plate
31 Halloween rocks (hollow rocks)
31 Witchy wallballs
31 Evil echo bike cals
31 Devil’s press
31 Mummy mountain climbers
Cash-out: 31 trick or treat raises (per partner) (front raises)
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
HALLO-WOD
Metcon (AMRAP – Rounds and Reps)
31 minute AMRAP
In teams of two, or embrace the darkness and go solo
Buy-In: 200m Frankenstein farmer’s carry (100m per partner)
31 Poltergeist push-ups
31 Skeleton ski cals
31 Ghostly ground to overhead with plate
31 Halloween rocks (hollow rocks)
31 Witchy wallballs
31 Evil echo bike cals
31 Devil’s press
31 Mummy mountain climbers
Cash-out: 31 trick or treat raises (per partner) (front raises)
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 set:
10 PVC pass-throughs (wide grip)
20 alternating plank shoulder taps
5 elbow-to-instep/side
:30 counterbalance plate squats
– Hold the bottom of each squat for :02.
1 set:
10 PVC pass-throughs (moderate grip)
20 alternating plank shoulder taps
6 alternating Samson stretch lunges
:30 counterbalance plate squats
– Hold the bottom of each squat for :01.
1 set:
10 PVC pass-throughs (narrow grip)
20 alternating plank shoulder taps
5 inchworms
:30 counterbalance plate squats
– No pause at the bottom.
241030 (Time)
– RX –
21-15-9 reps for time:
Hang power snatches (65/95 lb)
Overhead squats
– INTERMEDIATE –
21-15-9 reps for time:
Hang power snatches (45/65 lb)
Overhead squats
– BEGINNER –
21-15-9 reps for time:
Hang power snatches (35/45 lb)
Overhead squats
– MASTERS 55+ –
21-15-9 reps for time:
Hang power snatches (45/65 lb)
Overhead squats
Turkish Get Up (Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell. )
Stretching (Checkmark)
1 set:
:45 scorpion stretch/side
:45 table top stretch
– AT-HOME – (Time)
12-9-6 reps for time of:
Left-arm DB hang power snatches (35/50 lb)
Left-arrm DB overhead squats
Right-arm DB hang power snatches
Right-arm DB overhead squats
– Use one dumbbell.
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Strength
Barbell Hip Thrusts (5 x 8)
http://youtu.be/mvBTGx5zu5I
5 x 20 sec hollow hold between sets
Metcon
Metcon (AMRAP – Reps)
Tabata Interval (8 x 20 sec work/10 sec rest)
Pull-ups
Box jump overs
Deadlifts (225/155)
Bike erg SPRINT
Rest 1 minute between tabata intervals
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Strength
Barbell Hip Thrusts (5 x 8)
http://youtu.be/mvBTGx5zu5I
5 x 20 sec hollow hold between sets
Metcon
Metcon (AMRAP – Reps)
Tabata Interval (8 x 20 sec work/10 sec rest)
Pull-ups
Box jump overs
Deadlifts (225/155)
Bike erg SPRINT
Rest 1 minute between tabata intervals