The 7th (10th if you include the garage gym days) Annual Halloween WOD Is Set For October 31st.
The Event Is From 10 – 12pm
With The Announcement Of Best Costume Happening At 12:00pm
And Kids Trick-or-Treating From 12-1:00pm
See the CrossFit DNR Facebook Event Page For Details And RSVP
7th Annual Halloween WOD FB Event Page
Freedom WOD Classes
Warm Up: 10 Mins
3 Rounds
5 Burpee Broad Jump
10 Strict Knee Raises
20 Sec Hollow Hold
Mobility: 6 Mins
3 Mins /Side Barbell Quad Smash (inside, top, outside)
Strength: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Heel Taps
20 Sec Hollow Rocks
20 Sec Rest
Home WOD: 20 Min Cap
4 Rounds
50 Sit Ups or 25 GHD Sit Ups
25 Burpees
12 T-2-B or Anchor Point t-2-b
Metcon: 20 Min Cap
4 Rounds
50 Sit Ups or 25 GHD Sit Ups
25 Burpees
12 T-2-B
Elite Competition Class
Power Outage
3 x 5:00 on / 5:00 off
100 DU Buy in Followed by AMRAP
Round 1:
12 Power Cleans 95/65
4 Burpee Box Jump Overs 24/20
Round 2:
8 Power Cleans 115/85
4 BBJO 24/20
Round 3:
4 Power Cleans 135/95
4 BBJO
Endurance Recovery
1.5k Row
50 GHD Sit Up
1.5k Ski Erg
Brother Bro’s Barbell Club
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + 2 Jerks x 1 rep @ 75-80% of 1-RM Clean & Jerk
B.
In 14 minutes, establish a 3-RM Overhead Squat
C.
Every 3:30, for 10:30 (3 sets):
Snatch Deadlift x 10 reps
Start at 70% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg
Aim for 3 heavy working sets.
E.
Three sets of:
Romanian Deadlift x 10 reps
Single-Arm DB Row x 10 reps Each Arm
Rest as needed
(Goal weight should be 65-75% of 1-RM Clean for RDL)
