October, 2013

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Halloween WOD 2013

Parents: Yes, your kids can WOD in their costume as long as its safe!

October Skill: Toes 2 Bar

All Stars and Rookies:

Warm Up:

Paige Says

WOD:
5 Rounds

2 Forward Rolls

2 Broad Jumps

5 Superman

1 Crab Walk

1 Gorilla Walk

*Game*

Pros:

Warm Up:
Paige Says

WOD:
AMRAP 3

50 Mountain Climbers

5 Deadlifts

7 Box Jumps

Rest 1 minute/ 3 Rounds

Pumpkinscourtesy of crossfitnxnw.com

Tuesday, October 29th, 2013

October Skill: Toes 2 Bar

All Stars and Rookies:

Warm Up:

20 sec. Hollow Rocks

20 sec. Supermans

20 Sec. Air Squats

3x

WOD:
Tabata

Lunges

Squat Thrusts

*Game*

Pros:

Warm Up:
Paige Says

WOD:

Tabata

Handstand Push Ups

Pistols

Hollow Rocks

Thursday, October 24th 2013

October Skill: Toes 2 Bar

Warm Up:

Circus Run

WOD: Rookies & All Stars

AMRAP 6
3 Burpees
5 Front Squats
7 Push Press
Wall to wall farmers carry

*Game*

WOD: Pros
Lurong Challenge WOD #7

3,5,7,9,11

Burpees
Front Squats
Push Press
Farmers Carry 100 meters

Buy out: 13 Burpee Pull Ups

Those participating in the Lurong Challenge may join the teen class to meet the requirements of the WOD. Class begins at 5pm. Limited space, sign up only.

Tuesday, October 22nd, 2013

October Skill: Toes 2 Bar

All Stars and Rookies:

Warm Up:
Freeze Dance

WOD:
1:00 stations
Burpees
Front Squats
Box Jumps
Sit ups

*Game*

Pros:

Warm Up:
Paige Says

WOD:
1:00 stations x 3 Rounds
Burpees
Front Squats
Box Jumps
Toes 2 bar

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Thursday, October 17th, 2013

October Skill: Toes 2 Bar

Warm Up:

Jump Rope Practice

WOD: Rookies & All Stars

AMRAP 5
3 Power Cleans
6 tuck jumps
*Game*

WOD: Pros
Lurong Challenge WOD #6

Buy in: 100 singles

5 Rounds
10 power cleans
10 HR push ups

Those participating in the Lurong Challenge may join the teen class to meet the requirements of the WOD. Class begins at 5pm.

Tuesday, October 15th 2013

October Skill: Toes 2 Bar

Warm Up:

CF Baseball

WOD: Rookies &

AMRAP 5

8 OH Squats
4 Push Ups

*Game*

WOD: Pros

AMRAP 15

8 OH Squats
8 Vups
1 Stair Sprint (weather permitting)

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Thursday, October 10th, 2013

October Skill: Toes 2 Bar

Warm Up:

Plank Wars

WOD: Rookies &

AMRAP 6

10 plate ground to overhead
10 OH Lunges

*Game*

WOD: Pros

AMRAP 10

10 plate ground to overhead
10 OH Lunges

Tuesday, October 8th, 2013

October Skill: Toes 2 Bar

Warm Up:

Wheel Barrel Race

WOD: Rookies & All Stars

Team Tabata

Burpees
Push presses

*Game*

WOD: Pros

Tabata

Burpees
Push Presses
Choose your own poison

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x

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