Halloween WOD

Announcements

Hallowe’en WOD – Oct 31st…Start time 7:30pm…costume required…bring a dish for some eats after!! Sign up!

Our Town CrossFit – CrossFit

Men vs Women

Warm-up (No Measure)

Stretch and Get Loose

Metcon (Time)

Distance Row (10,000/8,000)

500/450 – Pull Ups

400/350 – Thrusters (95/65)

300/250 – Toes to Bar (Hanging teammate)

200/150 – Squat Cleans (135/85)

100/75 – HSPU’s (Partner in a handstand position)

50/25 – Muscle Ups

50/25 – Rope Climbs

100/75 – Partner Deadlifts (405/225)

200/150 – Push Jerk (95/65)

300/250 – Wall Balls (20/14)

400/350 – Double Unders

500/450 – Burpee Box Jumps (24/20)

Posted in Workouts

10312014

Our Town CrossFit – CrossFit

Burpees, Back Ext, HS and Pull Ups (No Measure)

2 Rounds:

Burpees x 15

Back Extensions x 15

1 Minute Handstand Hold

Pull Ups x 10

Metcon (Time)

For time:

150 Step-ups on a 20″ box

Men use 25 pound plates

Women use 15 pound plates

Alternate legs

Posted in Workouts

10302014

Our Town CrossFit – CFK Seniors

Warm Up – Tabata Row
Skill- Hollow Rocks
WOD
Mobility

TABATA Row (No Measure)

5 min

Metcon (Time)

With a partner complete the following reps each for time:

12-9-6

Prowler Pass

24-18-12

Toes to Rig

Posted in Workouts

10302014

Our Town CrossFit – CrossFit

Warm Up – Row and Stretch and then establish squat weight
Metcon – Team Hero “Ned”

Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

5 Minute Warm Up – Row (No Measure)

500 Meter Row

Stretch

(No Measure)

10 Minutes to establish working weight

Metcon (Time)

Team Ned

7 rounds for time of:

11 body-weight back squats*

1,000-meter row*

*Each athlete must complete at least 38 squats

*Each athlete must row 3,500 meters

Posted in Workouts

10292014

Our Town CrossFit – CrossFit

5 Minute Warm Up – Row (No Measure)

500 Meter Row

Stretch

Metcon (Distance)

5x400m with 30sec rest between efforts

5min rest

4x400m with 30sec rest between efforts

5min rest

3x400m with 30sec rest between efforts

Total: 4800m

Posted in Workouts

10282014

Our Town CrossFit – CFK Seniors

Warm Up
Skill – Squat/Wall Ball
WOD

Varsity Wam Up (No Measure)

3 Rounds of:

10 Jumping Jacks

10 Spiderman Lunge to Pigeon Stretch

30 sec Squat Hold

10 Good Mornings

5 Push Ups

3 Cartwheels

3 Broad Jumps

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

30 Mountain Climbers

20 Wall Balls (14#/10#)

10 Toes to Bar

Posted in Workouts

10282014

Our Town CrossFit – CrossFit

Warm Up – 10 Minutes
Metcon – 16 Minute Time Cap
Skills – 20 Minutes – work on a weakness
Mobility – 10 Minutes – stretch out

(No Measure)

Row 500 Meters

Followed By 4 Rounds:

5 Pull Ups

10 Push Ups

15 Sit Ups

20 Squats

Metcon (Time)

10-8-6-4-2 Clean and Jerk (135/95)

After each set, complete 2 Rounds:

5 Pull-Ups

10 Pushups

15 Air Squats

Posted in Workouts

10272014

Our Town CrossFit – CFK Seniors

After WOD

Skill/Challenge:
3x
1:00 plank hold
1:00 bottom of the squat
1:00 overhead barbell hold

Zig Zag J. Varsity (No Measure)

2 rds.

ZigZag bear crawl

5 perfect squats

30 sec squat hold

front roll

5 Spider Man stretch

200m run

Metcon (AMRAP – Reps)

5 Rounds 2:00 work/2:00 rest

15 Thruster (75/45)

AMRAP Mountain Climbers remaining time

Posted in Workouts

10272014

Our Town CrossFit – CrossFit

Mash Up

Row then HPC, GHD, FS (No Measure)

500 meter row

Then three rounds of:

Hang power clean x 8

GHD x 8

Front squats x 8

Metcon (AMRAP – Reps)

Begin at 0:00

2 Rounds:

30 Deadlifts (185/135)

20 Burpees Over The Bar

10 Muscle-Ups

Begin at 20:00

3 Rounds:

250m Row

20 Toes to Bar

10 Front Squats (185/105)

Begin at 35:00

Every 2 minutes for 10 Minutes:

8 Cleans (155/105)

1 Rope Climb

Posted in Workouts

10242014

Our Town CrossFit – CrossFit

Friday Team WOD
Teams of two/three complete the following WOD alternating each rep.
Only one partner is working at a time

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (Time)

Alternating Reps for a total:

50 – Deadlifts (155/105)

40 – Burpee Box Jumps (20)

30 – Toes to Bar

20 – Squat Cleans (155/105)

10 – Rope Climbs

20 – Squat Cleans (155/105)

30 – Toes to Bar

40 – Burpee Box Jumps (20)

50 – Deadlifts (155/105)

Posted in Workouts
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