Gym CLOSED for regular classes on Saturday, 10/31 for our Come as You Aren’t Halloween competition. If you’d like to participate, grab a partner and sign up by Monday, 10/25. Spots are still available!
WE NEED VOLUNTEERS for this event. If interested, email Amy at [email protected] Volunteers will receive free beers from Tabula Rasa and an event tee! We need folks from 7am to 3pm.
CrossFit Salt De Terre – CrossFit
World War Z – Halloween WOD (partner edition) (2 Rounds for time)
In Teams of 2, Perform Each WOD for Time
“Walk Like the Dead” – 30 Plank Walk-Outs (take at least 4 steps forward and back) each time or it’s a no rep) (Alt every 3)
“Grave Busters” – 60 Burpees (Alt every 5)
“Brain Toss” – 60 Wall Balls (30/20) (alt every 30)
“Blood on the Bar” – 60 Pull-Ups (Alt every 10)
Rest 5 Min
“Haul Off the Dead” – 200 Med Ball Box Overs (30/20) (24/20)
“Suppress the Fire” – 200 Double Unders
“Jump High or Die” – 100 Box Jumps (24/20″)
“Skull Crushers” – 60 Deadlifts (185/135 lbs) *** use different bars
Med Ball Box Overs: https://www.youtube.com/watch?v=l1sKx0LoWA4
If you need to modify . . . Sub pull-ups for jumping pull-ups and double unders for 200 speed steps. Use lighter bar on deadlifts.
40 Min Cap.
General Warm-Up 3 (with wallball) (No Measure)
Take a 2-3 min jog, then grab your odd object, kettlebell, dumbbell, or wallball and perform:
20 Twists (like a washer-machine)
10 Figure Eights (arms out straight, make an infinity sign)
10 Triceps Extensions (object behind head, extend arms straight)
10 Tipping Birds (put object overhead, then, lift one leg and keeping arms straight, tap object to toe then lift back overhead, reps are per side)
10 Med Ball Cleans
10 Trunk Twists (sit down, legs out straight, twist ball around back, per side)
10 Push-Ups (1 hand on ball, roll between sides, lower chest all the way to floor)