WOD

Tue, Oct 31 2023

Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party
Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar
Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT
Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS
Fri, Mar 8, 2024 at 4:00pm FRIDAY NIGHT LIGHTS
Happy Birthday: Brittany
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20231031Home WOD 20231031Scary Squat Challenge

CrossFit 20231031


(Reps, Rx2, Rx3)
HAPPY HALLOWEEN! 🎃

PARTNER ROWLING WARM-UP:
200m walk
AMRAP x 8mins
Partner A: rows to 100m
– For every meter partner A rows under or over 100m, partner B must perform that many reps of a penalty movement

Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100m, and partner A will then perform the penalty reps.

Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: jumping jacks
Round 4: up-downs

WOD WARM-UP:
3 sets:
:30 double-under attempts/practice
:30 rest

1 set:
:30 calorie row
:30 burpees
:30 double-unders

WOD: THE GHOST
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds
– Work for 3:00 then rest 1:00 in a Fight Gone Bad AMRAP style workout
– Score is total reps completed at the end of the 6 rounds
– Keep a running count from movement to movement, or add up all three during rest period

Rx2 double-under attempts
Rx3 single-unders

INTENDED STIMULUS
80-100 calories; 60-90 burpees; 300+ double-unders
Fight Gone Bad style workout originally programmed for professional boxer Robert “The Ghost” Guerrero's training on 140617
Track individual movements each round, then try to beat the previous round's score

STRETCHING:
2:00 foam roll calves
1:00 reach-roll-lift

0% 0%

1st755 Rx3Tracy L Tue, Oct 31, 2023
2nd659 Rx3Natalie Tue, Oct 31, 2023
3rd639 Rx3Coach A Tue, Oct 31, 2023
1st291 RxJames H Tue, Oct 31, 2023
2nd208 Rx2Joe S Tue, Oct 31, 2023
3rd577 Rx3Coach C Tue, Oct 31, 2023

Katie A481 Rx
James H291 Rx
Ben281 Rx
Marcus271 Rx
😑
Tricia309 Rx2
Joe S208 Rx2
Lisa792 Rx3
Tracy L755 Rx3
Carsyn738 Rx3
Natalie659 Rx3
Coach A639 Rx3
Tejas637 Rx3
Coach C577 Rx3
Ana461 Rx3
Albert394 Rx3
Elsa383 Rx3
Claire281 Rx3
Matt360
Step ups instead of jump
Coach J103
Jump rope attempts
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)