Today’s the day! The Halloween Throwdown starts today at 10am! If you are in the competition be ready to go at that time! We are having one DRIVE class this morning at 8am for anyone who wants to get a workout in before the Throwdown.
DRIVE
200 M Run
10 Burpees
10 Sit ups
20 Walking Lunges
20 KB Swings
5 Rounds
CFH Halloween Throwdown WODs
WOD # 1
Nightmare on Key Hwy
With A running Clock…
From 0-10 minutes team will work to establish a 1 RM Clean and Jerk for the Day
Rest from 10-12 minutes
From 12-16 minutes Max Front Squats (One person on the team squats, the whole team must air squat)
Weights 115/75
WOD # 2
Jacked and Scary
12 Cals/9 Cals
12 Deadlifts (95/65)
3 Rounds
12 Cals/9 Cals
12 Power Cleans (95/65)
3 Rounds
12 Cals/9 Cals
12 Power Snatch (95/65)
3 Rounds
12 Cals/9 Cals
12 Shoulder to Overhead (95/65)
3 Rounds
1 Athlete selects one station and completes all three rounds. Once they are finished, they run back and tag in the next partner.
WOD #3
The Haunted Chipper
15 min AMRAP
100 Box Jumps (20 inches across)
100 Wall Balls (20/14, 10 foot target across)
100 Burpees (touch target)
One teammate working at a time. Tag in and tag out whenever you want.
We will see you today at 10am! Alex last year as Richard Simmons.