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Components
Halloween - Zombies v ...
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Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
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OPEN GYM
Date
Workout
Hallowod - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (2/2)
Workout
Hallowod
WOD - FBCF
Halloween - Zombies vs. Humans (AMRAP - Reps)
Rx+
Min. 1: Zombie performs AMRAP Chest-to-Bar Pull-ups
Human watches
Min. 2: Zombie attempts to catch Human in 100-m Sprint.
Min. 3-5: Human performs 10 Burpees if they were caught, otherwise both rest.
Switch: Zombie becomes Human and Human becomes Zombie.
Repeat with:
Jumping Lunges (reps)
Rowing (meters)
Score = Pull-up reps + Lunge Reps + Row (meters)
Rx
Min. 1: Zombie performs AMRAP Pull-ups
Human watches
Min. 2: Zombie attempts to catch Human in 100-m Sprint.
Min. 3-5: Human performs 10 Burpees if they were caught, otherwise both rest.
Switch: Zombie becomes Human and Human becomes Zombie.
Repeat with:
Jumping Lunges (reps)
Rowing (metres)
Score = Pull-up reps + Lunge Reps + Row (meters)
Fitness
Min. 1: Zombie performs AMRAP Ring Rows
Human watches
Min. 2: Zombie attempts to catch Human in 100m Sprint.
Min. 3-5: Human performs 10 Burpees if they were caught, otherwise both rest.
Switch: Zombie becomes Human and Human becomes Zombie.
Repeat with:
Lunges (reps)
Rowing (meters)
Score = Ring Row reps + Lunge Reps + Row (meters)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 30, 2020
Male Clients
1
Jonny
Baker
5:30am CrossFit All Level...
335 Reps
2
Private
5:30am CrossFit All Level...
310 Reps
Female Clients
1
Private
5:30am CrossFit All Level...
300 Reps
2
Blanca
Beltran
5:30am CrossFit All Level...
283 Reps
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