2017-10-31 -- 'World War Z' Halloween WOD

Meet downstairs at 1610.

WARMUP:
PVC
30 secs. jumping jacks
Leg swings
Arm/shoulder stretches [ demo here ]
Scorpion stretch [ demo here ]

Today's workout is courtesy of Animas CrossFit:

TEAM WOD: 'WORLD WAR Z'

Create teams of 2. One team does the Zombie WOD, the other team does the Defender WOD, and then they switch. At the conclusion, both teams have done both WODs. All exercises in both WODs are done with one partner working as long as they can while the other rests, in succession, until they get each task completed.

ZOMBIES:
• "Walk Like the Dead": 20 wall-walks [ demo here ]
• "Grave Bursters": 50 burpees
• "Brain Toss": 50 wall-balls (20/14 lbs.)
• "Blood on the Bar": 40 pull-ups

DEFENDERS:
• "Haul Off The Dead": 200m barbell carry (135 lbs.)
• "Suppressing Fire": 200 single unders
• "Jump High or Die": 75 box jumps
• "Skull Crushers": 30 tire flips

BUYOUT:
400m run

2017-10-30 -- 15-minute AMRAP

Meet downstairs at 1610.

WARMUP:
• PVC/stretch
• 5 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD:

15-MINUTE AMRAP (as many reps as possible)

5 deadlifts
10 bar-over burpees [ demo here ]
15 wall-balls
200m run

2017-10-18 -- The Ladder of Suck

Meet upstairs at 1610.

WARMUP:
• PVC
• 1 min. jumping jacks
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD:
The Ladder of Suck

Run 1 complete circuit of building (out of gym, down stairs, outside, up stairs on opposite side of building, back to gym)

• 10 sumo deadlift high pulls with kettlebell
• 15 toes to bar
• 20 push-up jacks [ demo here ]
• 25 walking lunges (plate optional)
• 30 med-ball setups
• 35 double-unders (or 70 single-unders)
• 40 Burpees
• 35 double-unders (or 70 single-unders)
• 30 med-ball setups
• 25 walking lunges (plate optional)
• 20 push-up jacks
• 15 toes to bar
• 10 sumo deadlift high pulls with kettlebell

Run 1 complete circuit of building (out of gym, down stairs, outside, up stairs on opposite side of building, back to gym)

2017-10-17 Upstairs

Tuesday, October 17th, 2017
Meet upstairs

WARMUP:
30 seconds jumping jacks
10 slow squats
100 single unders
PVC stretch

WOD:
4 Rounds of
10 push press
10 KBS
10 russian twists

4 Rounds of
10 box jumps
10 pushups
10 KB snatches

4 Rounds of
10 Deadlifts
Run downstairs, do 10 wall ball shots at bottom of stairs, run back upstairs

2017-10-10 -- Fight Gone Bad

Meet in upstairs gym at 1610.

WARMUP: 
:30 jumping jacks
:30 lunges
:30 slow squats
:30 forward jacks [ demo here ]
5 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD: 

The five "workout stations":

• Kettlebell swings
• Push-press
• Jacob's Ladder
• Bosu squats [ demo here ]
• Suspension plank with feet in TRX-style bands  [ demo here ]

3 rounds:
1 minute at each of your five stations, no rest between

1 minute rest between rounds

BUYOUT:
5 burpees
2 laps around atrium
10 hand-release pushups
2 laps around atrium
25 situps
2 laps around atrium

2017-10-09 -- The Partner 75s

Meet downstairs at 1610.

WARMUP:
PVC/stretch

WOD:

One partner works while the other runs 200m. Keep switching off without rest until the following exercises are completed:

75 box jumps
75 pull-ups/ring-rows
75 walking lunges
75 knees to elbows
75 kettlebell swings
75 good-mornings [ demo here ]
75 wall-balls
50 burpees

BUYOUT:
400m run

2017-10-04 -- Another Hellington™ Partner WOD

WARMUP:
Stretch/PVC

WOD:

Partner up. One partner does the run while the other does the exercise, then switch. Keep switching without rest until all reps of all exercises completed.

100 wall-balls
(one partner runs 200m, switch until complete)

200 pushups
(one partner runs up and down 4 flights of stairs, switch until complete)

100 kettlebell swings
(one partner runs 200m, switch until complete)

200 situps
(other partner runs up and down 4 flights of stairs, switch until complete)

BUYOUT:

Run 400m

10 burpees

2017-10-03 -- Two EMOMs

Meet downstairs at 1610.

WARMUP:
PVC/stretch

WOD:

EMOM #1 -- 10 MINUTES
Every minute on the minute, do 4 reps of burpee/pullup/toes-to-bar [ demo here, sort of ]

EMOM #2 -- 10 MINUTES
Every minute on the minute, do:
• 6 hollow rocks [ demo here ]
• 6 reps commando plank [ demo here ]

BUYOUT #1:
 On your last minute of EMOM #2, do 10 hollow rocks and 10 reps of commando plank.

OPTIONAL BUYOUT #2:
4 x 400m