October 30, 2015

October 30, 2015

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It’s HalloWOD! Dress up for a chance to WOD for FREE in November! 

CrossFit/CrossFit Teens
Strength: EMOM x 10:00
1 Back Squat @ 85-90% 1RM

WOD: For Time
“HalloWOD 2015”
10-31-15 reps, for time of:
Push Press (95/65)
Back Squat (95/65)
Lateral Burpee (Over Barbell)
*RX Plus – (115/75)

CrossFit 101
WOD: For Reps Each Round
“Halloween Gone Bad”
3 Rounds, 1 Minute Per Station:
Kettlebell Swings (53/35)
Sit Ups
Box Jump (24/20)
Thriller Lunges
One Arm Alternating Dumbbell Snatch
Rest

Barbell
1) EMOM x 10:00
1 Power Snatch @ 60%

2) EMOM x 10:00
1 Clean & Jerk @ 60%