• Halloween CrossFit WOD & Party
  • Halloween Workout 2020

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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SKU: Halloween WOD Category:

CrossFit Halloween Workout

It’s 80s theme- so bust out your spandex and headbands for the group picture.Β  We will be rocking 🎢 to some classic 80s tunes, and giving away πŸ₯‡ Awards for Best Male & Female Costumes plus πŸ† 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

🍰 Bring your favorite dessert to share after the workout.

The Workout

Partner Based Workout

πŸ¦‡ Cycles of:

β€’ πŸ•° Minute Rounds
β€’ πŸ’€ Synchronized Evil Jumps
β€’ πŸŽƒ Max Reps Clean and Press 135 β™‚ / 95 ♀ (Rx)

Rest ❓ Minutes. Score Reps Completed Each Cycle.

Intermediate Scaling: TRX Assisted Evil Jumps & 95 β™‚ / 65 ♀ cleans & press

Beginner Scaling: PVC Assisted Lunges & Squat & 45 β™‚ / 35 ♀ 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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