2020 Halloween WOD

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon (Time)

For Time with a Partner:

75 Burpee Pumpkin Jumps

50 Pumpkin Push Presses

100 Pumpkin Goblet Squats

50 Pumpkin Box Step Ups

75 Pumpkin Squat Cleans

Pumpkin=Medicine Ball (20/14)

*Don’t set the pumpkin down or else you get a 10 calorie bike penalty!

CrossFit 10/30/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (Time)

2020 CrossFit games event 9

HAPPY STAR

4 rounds:

200m Run or 300m Row

5-7-9-11 reps of:

Burpee Box Jump Overs 30/24

Thruster

W 95-105-110-115-lb. thrusters


M 135-145-155-165-lb. thrusters
Burpee Box Jump overs: your hands can touch the box to get over

Thrusters: reps go up weight goes up

Skills

with time remaining in class pick a skill to work on.

CrossFit 10/29/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

3 Position Cleans (6×1)

1 Clean from the floor + 1 Clean from the Hang + 1 Clean from the High Hang(pockets) = 1 Rep
all 6 sets @ the same Weight athlete picks the weight

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

2 Squat Cleans ( Body Weight)

5 Deadlift (Body Weight)

20 DUs

CrossFit 10/28/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Accessory Work

8 EMOM

8 Bicep Curls

8 Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

12 KB Swings 53/35

6 Pull-ups

12 Goblet Squat 53/35

6 T2B

CrossFit 10/26/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (5×3)

65 to 70% of 1RM With a 3sec pause at the bottom

Metcon

Metcon (Time)

5 Rounds

15 Wall Balls 20/14

20 Push ups

Emom 5 Burpees

CrossFit 10-23-2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Push Press (6×2)

@ 80 or 85% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

200m Row

10 Deadlifts 155/105

10 Box Jumps 24/20

50ft Handstand walk

CrossFit 10-22-2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Accessory Work

Abs:

3 or 4 Rounds

10 V ups

15 Russian twist(KBs)

20 sit-ups or GHDSUs

Metcon

Metcon (Time)

1mile Run

10 push-ups

800m Run

20 push-ups

400m Run

30 push-ups

200m Run

40 push-ups

RX+ vest 20/14

CrossFit 10-21-2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Power Clean (8×3)

8 min Emom

Same weight all 8 rounds

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

CrossFit 10-20-2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Overhead Squat (4×8)

@ 65 to 70% of 1RM

Metcon

Metcon (Time)

5 rounds

10 T2B

10 Power Snatches 95/65 RX+ 135/95

10 Wall Balls 20/14

40 DUs

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