Happy Halloween!

#sandy

Strength: in 10 minutes find your 2RM split jerk. (Alternate splits)

WOD:
Buy-in: 50 kettlebell swings
4 rounds of:
12 burpees
100 ft. sled (alternate push/pull)

All for time.

Nancy

 

5 Rounds for time of:

 

400m Run

15 overhead squats (95/65#)

 

Mobility WOD overhead squat prep video.

 

 

Trick or Treat

Will McEnroe make another appearance this Halloween?

Weekly Results

10 x's

C2 row for max meters:

1 minute on / 1 minute off, for 20 minutes.

OR

Team row for 20 minutes (including transitions). 1 rower, 1 minute intervals for max meters.

Results

Fran

The old classic is back. Bury your squats, drive the bar overhead, and get your chin over the bar as quickly as humanly or subhumanly possible.

21 - 15 - 9 reps each of:
Thrusters (95/65#)
Pullups

Cindy

Complete as many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Air Squats

500# Deadlift attempts get LOUD!




 

CrossFit Total

Find your 1RM in back squat, shoulder press, and deadlift. Add highest successful lifts for your CF Total.

Fight Gone Bad

Wall ball shots (guys 20# @ 10' / girls 14# @ 10')
Sumo deadlift high pulls (75 / 55#)
Box Jumps 20"
Push Press (75 / 55#)
Row (calories)
REST

3 Rounds
Spend 1 minute at each station accumulating max reps. Record total reps for all 3 rounds.

Felix Jump

The final episode of the CrossFit Games airs tonight on ESPN2!

A) 3x 2 minutes of double unders for max reps.

B) Complete in 10 minutes:
5 power snatch (95/65#)
15 double unders
5 power snatch
15 air squats
10 power snatch
30 double unders
10 power snatch
30 air squats
5 power snatch
15 double unders
5 power snatch
15 air squats

Complete max rep double unders with remaining time for score.

10 days of Christmas

For time:
10 burpees
9 kettlebell swings (2 / 1.5 pood)
8 overhead walking lunges (45/25#)
7 ball slams
6 deadlifts (135/95#)
5 toes to bar
4 clapping push-ups
3 box jumps (24/20")
2 tire flips
1 50ft. sled drive (heavy)

Start from the bottom and work your way up similar to "The 12 Days of Christmas" (10 rounds)

Endurance - Tabata

Tabata!

Run, row, or Airdyne

Tabata = (:20 seconds all out effort / :10 seconds complete rest) x 8 rounds

Record total distance covered.

Grace

"Grace"
30 clean and jerks for time

guys use 135#
girls use 95#
scale accordingly

Compare to: 10 NOV 2011 or Results

Tests

1) In 15 minutes, find your max height box jump

Rest 5 minutes

2) 1 mile Time Trial run

World Record box jump?

Lynne

The Challenge begins today. A point is given for each day entirely devoted to paleo eating, and a point is given for each pr (personal record) accomplished. Weekly winners and an overall winner will win sweet prizes.

"Lynne"
5 rounds of:
Max rep benchpress (bodyweight)
Max rep pullups

Rest <5 between="between" minutes="minutes" p="p" rounds="rounds">
Compare to: 22 May 2012 and Results

 

Weekly Results

Endurance - A Taste of Pain

AMRAP 15:

1 power snatch
(place bar on back)
2 walking lunges
1 heaving snatch balance
2 overhead walking lunges

Cover as much distance as possible.
Record distance and # of times bar is set down.

Guys 20kg bar
Girls 15kg bar

Friend

 As many rounds as possible in 18 minutes of:

3 handstand pushups
6 split jerks (95/65#)
9 pullups
12 situps

Handstand variations available.

Midline Stab

Jorin, first place lightweight division.

Complete as many rounds as possible in 15 minutes of:
50m sprint
10 push-ups
2 deadlifts (275/180#)

Increase by 2 deadlifts each round.

Remember, the PR's & Paleo challenge starts next week, so get your cupboards and fridges stocked with meats, veggies, nuts, seeds, coconut oil, almond flour, and more meat. More info on how to participate at the gym.

Euro

Coming Soon

Strength: Push Jerk 5-3-3-3-1-1-1-1-1

WOD
4 rounds for time of:
10 wall ball shots (20/14#)
10 ground to overhead (45/25# bumper)
10 toes-to-bar