Skill/Strength: Turkish Get Ups Then, “Zombie Apocalypse”
5 rounds for time: 1 Turkish Get Up Each Arm (12kg/16kg) 5 Pull Ups 10 Deadlifts (60kg/90kg) 500 Meter Run 1-3 minutes will be taken off your score depending how awesome your costume is.
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Overhead Squats
3-3-3-3-3 Then, 50 Plate Overhead Walking Lunges (5kg/10kg) Run 200 Meters 40 1-armed hand to hand kettlebell swings Run 200 Meters 30 AbMat SitUps Run 200 Meters 20 Jumping Lunges Run 200 Meters Skill/Strength: Clean
“No One Loves Me and Neither Do I” AMRAP Until Told to Stop by Coach Power Clean Front Squat Push-Press Back Squat Push-Press (35kg/50kg) Rest as needed without putting the bar down. 20 burpee penalty for putting the bar down, to be redeemed immediately after after the WOD is over. Then, Tabata Hollow rockers. "Daniel... For Travis" For time:
800 meter run 400 meter run This WOD is dedicated to Coach Travis, who months ago said "You guys should open a CrossFit gym" and has been in our corner cheering us on since. This is his favorite WOD. He did it in 16:19 minutes. Can you beat that? Back Squat 5-5-5-5-5 Then. 5 rounds of 2 minutes working, 30 seconds rest AMRAP: 10 Goblet Squats 10 Ring Rows 20 Double Unders Push Press 5-5-5-5-5
Then... 21-15-9 Wall Balls Toes to Bar Rest 2 minutes 21-15-9 Hand Release Push Ups V Sits Skill: Pistols Deadlift
15 min to find 1RM Then... “Zombie Cindy” 20 Minute AMRAP 5 Pull ups 10 Push Ups 15 Squats EMOTM Deadlift 80% 1RM Front Squat
3-3-3-3-3 Then... EMOTM for 15 Minutes Dead Lift Hang Power Clean Front Squat |
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