Halloween Workout

Halloween CrossFit WOD and Costume Party 2021

$1.00

October 23, 2021; 10AM. Join us for Costumes, Prizes, and a Spirit-Filled Halloween CrossFit WOD.

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SKU: Halloween WOD-1 Categories: , Tag:

 

Halloween WOD - CrossFit and Personal Training

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

PartnerWOD

10 Rounds for Time
2 Minute Rounds of
-10 Synchronized Evil Jumps
– Max Reps Clean & Jerk
1 Minute Rest Between Rounds

Evil Jumps go down by 1 rep every round

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

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