Halloween CrossFit WOD and Costume Party 2020

CrossFit Halloween Workout

It’s 80s theme- so bust out your spandex and headbands for the group picture.  We will be rocking 🎶 to some classic 80s tunes, and giving away 🥇 Awards for Best Male & Female Costumes plus 🏆 for the top three teams.

Donation Based Event

This is a donation-based event.  All donations will be used for decorations, prizes, and future events.  Use this page to donate, register to attend on Zen Planner.

Bring a Dessert to Share

🍰 Bring your favorite dessert to share after the workout.

The Workout

Partner Based Workout

🦇 Cycles of:

• 🕰 Minute Rounds
• 💀 Synchronized Evil Jumps
• 🎃 Max Reps Clean and Press 135 ♂ / 95 ♀ (Rx)

Rest ❓ Minutes. Score Reps Completed Each Cycle.

Intermediate Scaling: TRX Assisted Evil Jumps & 95 ♂ / 65 ♀ cleans & press

Beginner Scaling: PVC Assisted Lunges & Squat & 45 ♂ / 35 ♀ cleans & press

Halloween CrossFit General Warmup

Do 10 Rounds
• Overhead Squat
• Left Lunge
• 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