Halloween Beatdown

7 minute AMRAP:

1000m row

20 over-the-bar burpees

Max reps ground-to-overhead (75/53#)

Rest 3 minutes

4 minute AMRAP:

Pullups or chest-to-bar pullups or bar muscle-ups or ring muscle-ups

Practice

Still my favorite butterfly pullup demo video. You can learn a lot from the explosive hips.

Details at GymnasticsWOD

HPC

4 rounds for time of:

12 deadlifts (155/110#)

9 hang power cleans

100ft bear crawl 

Colleen and CrossFit Kids Pampa

Death by EMOM

EMOM 15:

Minutes 1 - 5

3 thrusters (95/65#)

3 pullups

Minutes 6-10

5 thrusters

5 pullups

Minutes 11-15

7 thrusters

7 pullups

Every minute on the minute complete the set number of thrusters and pullups. Stop after 15 minutes or until you can't complete your reps within the minute. 

"Cash-out" 1 minute sled drive for distance. (Guys +90# / Girls empty sled)

Endurance + weekly results

For time:

500m row

20 burpees

30 grasshoppers (R+L=1)

:40 second L-sit hang

50 air squats

"Fight Gone Bad"

1 minute at each station for max reps:

Wall ball shots (20/14#) 10'

Sumo deadlift high pulls (75/55#)

Box jumps 20"

Push press (75/55#)

Row (cal.)

Rest

3 Rounds

Hang squirt

For time:

21-15-9

Hang clean

Burpees

"Cash out" 400m row

Cindy prep

Strength: 3 x 5 back squat

10 minute AMRAP:

5 pullups

10 pushups

15 double unders

Endure

In 10 minutes find your fastest 500m row pace. 

Rest 

500m row TT

Rest 

Cash out: 2 minutes of sled pushing

EMOM 20

EMOM for 20 minutes:

odd minutes: 2 cleans + 1 jerk (185/130#)
even minutes: 7 toes-to-bar

Dollhouse

Strength: find your 10RM front squat

8 minute AMRAP:

5 chest-to-bar pullups

5 burpees

Rich Froning Jack-O-Lantern by Chase. 

Mainsite

5 rounds:

3 deadlifts

Max rep handstand pushups 

For load and reps

Endurance

"Death by 10 meters"

1st minute: 10m

2nd minute: 20m 

3rd minute: 30m

4th minute: 40m

Etc. 

Continue as long as possible, until you cannot reach your rep number within the minute. Everyone will fail! 

Gas Mask

Strength: 1 RM Jerk

For time:

20 burpees

500m row

30 thrusters (95/65#)

Stations

Strength: 1RM clean

3 minute AMRAP:

10 sit-ups

1 rope ascent

3 minute AMRAP:

10 air squats

1 tire flip

3 minute AMRAP:

10 kettlebell swings

1 toe-to-bar

3 minute AMRAP:

10 wall ball shots

1 burpee

6 rounder

6 rounds for time:

7 chest-to-bar pullups

7 push press (115/75#)

100 single unders 

Endure

10 rounds:

50m farmers carry

5 broad jumps for total distance

Rest 1 minute between rounds.

Hero WOD - "Helton"

3 rounds for time of:

800m run

30 dumbbell squat cleans

30 burpees

Countdown

Strength: In 10 minutes find your 3RM push press

For time:

50 butterfly sit-ups

40 double unders

30 kettlebell swings (1.5/1pood)

20 toes-to-bar

10 handstand pushups