Tag Archive for: Halloween

WORKOUT for Halloween Monday 10/31/2022

front squats 50/5, 50/5, 60/3, 65/5, 75/5, 85/5+

for time:
50-40-30-20-10 air squats
10-20-30-40-50 ab-mat situps

(Rx+ goblet squats @5/15/25lbs)

Post time to whiteboard!

ENGINE for Mon 10/31

1:00 row for distance
:30 rest
1:00 burpee box jumps
:30 rest

Repeat for 24:00+

BODYBUILDING for Mon 10/31

complete the following superset:
20-18-16-14-12-10-8-6-4-2 bench press
10 seated DB tricep extensions

This means you start an unbroken set of 20 bench press, rack the bar and then pickup a dumbbell for 10 tri ext. If you have a partner let them do the same. Your next set would be 18 unbroken bench + 10 tri ext. Work down to 2+10. Done!

CrossFit WOD for Halloween Thursday 10/31

for time:
75 thrusters, 20/15kg
400m farmer’s walk
75 double unders
400m farmer’s walk
75 situps
400m farmer’s walk
75 pushups
400m farmer’s walk
75 push press, 20/15kg

Farmer’s walk = 2x 50/35/20lbs dumbbells or 2x 24/16/8kg kettlebells. Post time to whiteboard!

REGISTER: Mock Weightlifting Meet 11/2 – Foundation Barbell
ALSO REGISTER: Muscle-Up Master Class – Freestyle Connection
READ: Open Workout 20.3 Analysis – CrossFit
WATCH: How Jackie Chan Mastered Pain