October 2016

Monday October 31st 2016


Zombie vs Human

Min 1: Zombie performs AMRAP Ring Rows while the Human watches.
Min 2: Human performs AMRAP Ring Rows while the Zombie watches.
Min 3-5: Whoever did more Ring Rows performs 10 Burpees other performs 400m Run
Min 7: Zombie performs AMRAP Lunges while the Human watches.
Min 8: Human performs AMRAP Lunges while the Zombie watches.
Min 9-11: Whoever did more Lunges performs 10 Burpees other performs 400m Run
Min 13: Zombie performs AMRAP Ball Slams while the Human watches.
Min 14: Human performs AMRAP Ball Slams while the Zombie watches.
Min 15-17: Whoever did more Ball Slams performs 10 Burpees other performs 400m Run
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Sunday October 30th 2016

Filthy Fifty

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings 
50 Lunges
50 Knees to Elbows
50 Push Press 
50 Super Heros
50 Wall Ball Shots (20/14lbs)
50 Burpees
50 Double unders

Scaled Option

Dirty 30

30 Box Jumps
30 Jumping Pull-ups
30 Kettlebell Swings
30 Lunges
30 Situps
30 Push Press
30 Super Heros
30 Wall Ball Shots
30 Burpees
60 Single Unders
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Saturday October 29th 2016


Turkish Get Ups



In Partners perform in ‘I go, you go…’

30 Shoulder Taps on The Wall or Feet Elavated on Box
40 Strict Leg Raise on the Bar
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Thursday October 27th 2016

Mini WOD

Run 100m
5 Burpees
2 Wall Climbs
Run 200m
10 Ring Rows
20 Push Ups
Run 100m
5 Burpees
10 Ring Rows


3 x Max Sets Strict Pullup – Negatives

Have them Choose One of the following to Work on:

3 x Max Sets Deficit Pushup (elevate feet, hands on ground) – Regular Pushups
3 x Max Sets Dips – Ring Holds
3 x Max Sets Handstand Pushup – Handstand  or Holds


5 Rds

20sec Lateral jumps Over Barbell
20sec Hang Power Snatch (65/45lbs)
20 Sec Rest
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Wednesday October 26th 2016


3 Rounds

when you fail
AMRAP Push Press
when you fail
AMRAP Push Jerk

Rest As Needed Between Sets

* Score = Time – Total Reps
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Tuesday October 25th 2016


(Courtesy of Crossfit.com)

Complete as many rounds as possible in 40 minutes of:

Row 500 meters
100 double-unders

For anyone less that 6 months reduce time to 25 Mins and SU’s

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Monday October 24th 2016


Part 1:


5 Power Clean (TNG)

Part 2:

9 Min EMOM

5 Power Clean (TNG)
5 Ring Dip

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Sunday October 23rd 2016


Kipping Practice


100 Strict Pull Ups 

Everytime you break run 200m and do 20 Hollowbody rocks

Pull Up progression should be challenging.  This is more about strength and muscular endurance then getting a sweat on

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Saturday October 22nd 2016


20 RFT

200 Meter Row(200 Meter Run Option as well)
10 Kettlebell Swings
10 Goblet Squats

The teams of two will switch off every round, so they must complete 10 rounds each of the workout.

Courtesy of Vagabond CrossFit

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Friday October 21st 2016


Find a Heavy 3RM Bench Press


24 Bench Press @ 60% of above weight
60 Air Squats
32 Alternating Pistols or Assisted Pistols
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