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
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
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
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
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
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 round:
Partner 1 | 1:00 on machine of choice, slow
Partner 2 | 1:00 on machine of choice, slow
10 leg swings/leg
10 alternating plank shoulder taps
10 lateral leg swings/leg
5 push-ups from the knees
10 arm swings
5 push-ups
10 alternating Cossack squats
5 burpees, slow
10 alternating lunges
5 burpees, fast
Partner 1 | 1:00 on machine of choice, moderate pace
Partner 2 | 1:00 on machine of choice, moderate pace
– During the 1:00 on machine, the non-working partner performs 1:00 alternating Samson stretch.
241029 (Distance)
– RX –
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.
– INTERMEDIATE –
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 7 burpees together.
– BEGINNER –
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners perform 3 burpees together.
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
1 set:
:30 standing hamstring stretch/leg
:30 elevated pigeon stretch/side
– AT-HOME – (Distance)
On a 30:00 clock with a partner:
Run for distance
– Switch as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.