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Halloween 2016 - Zomb ...
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Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Halloween WOD - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
51 (31/20)
Workout
Halloween WOD
Warm-up
200m Run
1 minute Front Plank
0:30 Side Plank / side
5 Double Push-up Burpees
15 GHD Hip Extensions
10 Wall Balls (light)
10 Banded Ext. Rotations w/ Press
10 Wipers
10 Scorpions
Metcon
Halloween 2016 - Zombies vs Humans (Time)
400m Run
5 Pullups down the rack (45 Total)
5 G2OH down the rack (75-155/55-105)
400m Run
5/6/7/8/9/10 Burpees
5 Wall Balls down the wall (16-30/10-20)
Coach selects who zombies and humans are. Humans get a 2 minute head start.
If caught by a zombie, start WOD all over again (minus the 400m run). If you're a zombie and don't catch a human, it will be a coach's choice of penalty. Bottlenecking is a part of the game. Costume Advantage: You can sub out the Run with a 16/20 Cal Assault Bike ride.
Throwing this one back to 2016. The weights for this workout take time setting up and putting away so please be helpful with the coaches for each class.
-If you cannot perform unassisted pull-ups, you will perform jumping pull-ups. You will have to bring a box with you as you travel from bar to bar.
-G2OH Women's weight gradient= 55, 65, 75, 85, 95, 105
-G2OH Men's weight gradient= 75, 95, 105, 115, 135, 155
-If you need to scale the G2OH, discuss it with the coach. You can scale the movement to just power cleans or even just deadlifts, if needed.
-Wall Balls weights will be set out by the wall by the coach. If you need to scale the Wall Balls, you will scale the height today, not the weight.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 30, 2019
Male Clients
1
Adam
Gelfand
12pm CrossFit
13:54
zombie
2
Mike
Tighe
12pm CrossFit
14:42
3
Brian
Kalmenson
6am CrossFit
14:47
human
4
AJ!
Isabelo
6am CrossFit
16:10
human; sacrificed Jim
5
Papi
Aka Teddy
4pm CrossFit
17:49
Zombie
6
Bill
Curci
4pm CrossFit
18:03
1st year not caught :)
7
Olivier
Derei
7pm CrossFit
19:13
caught ryan and moyzes
8
Connor
Miller 🍟 🍔
6pm CrossFit
19:31
Zombie. Let my fellow zombies go ahead on the Pullups. 21:31 fini...
9
Craig
Kreinest
5pm CrossFit
21:05
izak caught me so 30 burpees at end. finished in 18:03
10
Ryan
Goderre
5pm CrossFit
21:40
11
Frank!e
Armas
4pm CrossFit
21:55
zombie
12
Ramon
Ulloa
4pm CrossFit
23:14
13
Scott
Kellner
7am CrossFit
23:43
Actual finish - 25:43. Zombie. Caught everyone but Ashish.
14
Brad
Damon
6am CrossFit
28:40
got caught early
15
Robby
Tabellija
12pm CrossFit
29:45
caught mid of s2oh
16
Chad
Baker
12pm CrossFit
32:51
that sucked
17
Jim
Pinkerton
6am CrossFit
33:20
Zombie got me 😞
18
Ashish
Grover
7am CrossFit
17:10
Should have tried jerk @135 & 155. Got scared by zombie ;)
19
Trevor
Moncrief
8am CrossFit
17:46
20
Private
4pm CrossFit
18:59
21
Eric
Otero
5pm CrossFit
20:16
jumping pullups. power clean only at 155#
22
Michael
Liu
6am CrossFit
25:15
23
Ryan
Johnson
7pm CrossFit
25:17
24
Tony
Huynh
7am CrossFit
26:56
human caught on 2nd pull up cleans insteasd of g2oh
25
Ron
Kao
12pm CrossFit
27:30
RX movements all movements except restart of pull ups (with jumpi...
26
Ryan
Keith
8am CrossFit
30:00
Caught on 135 gtoh
27
Ahmed
Dahir
8am CrossFit
30:35
Got caught on G2OH 🤦🏾♂️
28
Chris
Christian
6am CrossFit
34:19
29
Tyler
Eickmann
8am CrossFit
34:30
Human. Got caught on 135 G2OH.
30
Joshua
Holmes
4pm CrossFit
35:00
31
Ryan
Holcombe
5pm CrossFit
0:00
DNF
Female Clients
1
Lindsey
Hempy
6am CrossFit
17:00
couldn't catch Brian or AJ. not sure about finish time.
2
Kim
McGrath
4pm CrossFit
19:21
zombie - one catch
3
ashley
green
7pm CrossFit
27:30
Zombie/ Died and went to hell
4
Karli-Mae
Ochoa
7am CrossFit
29:56
5
Maria
Mercado
6pm CrossFit
33:00
+ penalty
6
Patricia
Brown
6pm CrossFit
35:00
26:45 + 30 burpees.. I dont know the exact time
7
Gretchen
Otero
5pm CrossFit
20:47
Zombie
8
Alissa
Cobb
6am CrossFit
22:11
zombie :P - jpu, pc 85,95,105
9
Lisa
Gift
5pm CrossFit
25:30
10
April
Hernandez
8am CrossFit
25:55
Zombie- Caught 2 Humans!
11
Becca
Chang
6pm CrossFit
26:03
12
Kelly
Hill
6am CrossFit
26:12
13
Michelle
Robidas
6am CrossFit
26:58
Got caught after 45 pull-ups+ 20 ground to overhead
14
kasey
stark
4pm CrossFit
28:26
85, 95, 105, power clean x7, 30 burpees
15
Janny
Zaa
6pm CrossFit
30:00
16
Janis
Green
7am CrossFit
30:02
jumping pull ups them db row, dl last 2 bars, bike, wb squat
17
Kaitlin
Woods
6pm CrossFit
31:00
plus 30 burpees
18
Melissa
Gomez
12pm CrossFit
33:33
95 Clean&Jerk 105 Clean
19
Allison
Hart
4pm CrossFit
34:49
20
Private
4pm CrossFit
0:00
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