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Components
Zombie Chase
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
Zombie Chase - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
10:00 AM CrossFit
Open Gym 11am - 1pm
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (16/17)
Workout
Zombie Chase
Pre-WOD Mobility
Hip flexor smash (2 min each side)
T-spine rake/roll (3 min)
Metcon
Zombie Chase (Time)
For time:
10 Deadlifts, 95/65 lbs
31 Squats
10 Hang Power Cleans, 95/65 lbs
31 Wallballs, 20/14 lbs
10 Front Squats, 95/65 lbs
31 KB Swings, 53/35 lbs
10 KB Snatches, 53/35 lbs
31 Box Jumps, 24/20"
10 Overhead Squats, 95/65 lbs
31 Burpees
Zombies start 1 minute after People, and try to finish a round of 10-31 before the People do! Zombies are rewarded with brains, and People become Zombies when caught!
Post-WOD Recovery
Short ROMWOD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 30, 2019
Male Clients
1
Daniel
Tebbens
5:30 PM CrossFit
10:44
2
Mike
Harkema
6:00 AM CrossFit
10:45
12:15 total as started as zombie 90 seconds later. Caught everyon...
3
Mason
Coursey
CrossFit: 5:00 AM
11:28
4
Ryan
Wolf
10:00 AM CrossFit
11:30
zombie first
5
Private
6:30 PM CrossFit
12:25
6
Hazen
Arnold
Open Gym 11am - 1pm
16:02
7
anthony
palmisano
CrossFit: 5:00 AM
18:31
8
Kevin
Baird
Open Gym 11am - 1pm
19:15
9
Jason
Shand
6:00 AM CrossFit
8:57
Russian KBs, Back squats for OHS and push ups for burpees. Rx on ...
10
Mitch
Diem
CrossFit: 5:00 AM
14:00
Back squats, 35 kb’s
11
Ron
Bunch
6:00 AM CrossFit
14:47
95 lb DL, 75 all else, 16 extra WB due to Zombie catch, 35 KB
12
Wes
Stinchcomb
CrossFit: 5:00 AM
15:32
13
Bradd
Gott
CrossFit: 5:00 AM
16:30
14
Barrett
Wolf
6:00 AM CrossFit
17:58
lunges instead of box jumps, got caught 20 wall balls in
15
Ryan
Sirmons
5:30 PM CrossFit
18:18
Rx except for snatch & box jumps
16
Justin
Clites
6:30 PM CrossFit
20:47
Female Clients
1
Denee
Wolf
6:30 PM CrossFit
9:09
Not the zombie, didn't get caught!
2
Alicia
Higginbotham
10:00 AM CrossFit
9:20
Zombie survivor Rule #1: Cardio
3
Liz
Gilbert
CrossFit: 5:00 AM
13:26
4
Irish
Sirmons
6:30 PM CrossFit
16:20
5
Emily
O'Donnell
6:00 AM CrossFit
18:00
6
Clelia
Stevens
10:00 AM CrossFit
10:55
rx except OH squats and snatches
7
Mary
Rice
CrossFit: 5:00 AM
11:00
The Mary broken foot scaled edition. Ryan was my caddie. Don't pi...
8
Tracy
Giuffreda
CrossFit: 5:00 AM
12:48
w/19 burpees at end
9
Michelle
Whitten
CrossFit: 5:00 AM
14:02
55#
10
Maureen
McDonough
5:30 PM CrossFit
14:08
#10 wallball, #26 KBs, front squat
11
Kristin
Tebbens
5:30 PM CrossFit
14:32
55# bar; 25# db for snatches; 26# kb; 14# wallball
12
Elese
Kyle
10:00 AM CrossFit
15:51
Had to do double wall balls(12lbs), 55lbs on barbell, 35lb kB swi...
13
Kelley
Wallace
CrossFit: 5:00 AM
16:04
55 lbs / 26 lbs / 16" box jumps
14
Brittany
Brooks
10:00 AM CrossFit
16:39
caught on 25th KB swing. 65lb, 25 DB snatch, 26 kb swing
15
Anna
Postles
6:00 AM CrossFit
18:30
16
Jessie-Lee
Nichols
10:00 AM CrossFit
23:28
So sore from yesterday! 65lb barbell, 26lb kettle, 14lb wallball,...
17
Allison
Barba
6:00 AM CrossFit
0:00
11/12ish minutes...I have no idea. 55#, 15# db snatch
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