Halloween CrossFit WOD and Costume Party 2020
$1.00
October 23, 2021; 10AM.Β Join us for Costumes, Prizes, and a Spirit-Filled Halloween CrossFit WOD.
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CrossFit Halloween Workout
It’s 80s theme- so bust out your spandex and headbands for the group picture.Β We will be rocking πΆ to some classic 80s tunes, and giving away π₯ Awards for Best Male & Female Costumes plus π for the top three teams.
Donation Based Event
This is a donation-based event.Β All donations will be used for decorations, prizes, and future events.Β Use this page to donate, register to attend on Zen Planner.
Bring a Dessert to Share
π° Bring your favorite dessert to share after the workout.
The Workout
Partner Based Workout
π¦ Cycles of:
β’ π° Minute Rounds
β’ π Synchronized Evil Jumps
β’ π Max Reps Clean and Press 135 β / 95 β (Rx)
Rest β Minutes. Score Reps Completed Each Cycle.
Intermediate Scaling: TRX Assisted Evil Jumps & 95 β / 65 β cleans & press
Beginner Scaling: PVC Assisted Lunges & Squat & 45 β / 35 β cleans & press
Halloween CrossFit General Warmup
Do 10 Rounds
β’ Overhead Squat
β’ Left Lunge
β’ Right Lunge
Then
10 Plyo Squats
20 Plyo Lunges
Halloween CrossFit Specific Warmup
3 Rounds
- 10 Prying Squat Rotations
- 5 Elbow Rotations per arm; empty barbell
- 5 Strict Press; empty barbell
3 Rounds (Empty Bar)
- 10 RDL
- 5 Hip Contact High Pull
- 5 Front Squats
- 5 Strict Press + Push Press + Push Jerk
Halloween CrossFit Yoga Cooldown
- Uttasana
- Adho Mukha Svanasana
- Utthita Balasansa
- Virasana
- Parivrtta Supta Padangusthasana
- Jathara Parivartanasana
- Mandukasana
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