Friday 10-31-2014

Happy Halloween!!

Remember today there will be prizes for best costume and fastest team. Dress up and join in on the fun!!!! 

Warm Up

*Lot Trips



Team WOD: “World War Z”  
Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS.  Both WODS are done for time, and then added together. Shortest time wins. 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 accomplished.
• “Walk Like the Dead”: 30 wall climbs
• “Grave Bursters” : 60 burpees
• “Brain Toss” : 60 Wall Ball (20/14 lbs)
• “Blood on the Bar” : 60 Pull ups
• “Haul Off the Dead” : 200 M Partner Carry (Switch off)
• “Suppressing Fire” : 200 Double Unders
• “Jump High or Die” : 100 Box Jumps (24/20″)
• “Skull Crushers” : 30 Tire Flips 

Thursday 10-30-2014

Since Friday is Halloween we will have a special team wod and the opportunity to win some prizes. We strongly encourage costumes! Prizes will be given for best costume and fastest team of the day! Show up and have some fun before heading out to Trick or Treat.

Warm Up



3x (200m + 400m + 800m)

Work:Rest 1:1

*Run 200m then rest as long as it took you to run it and so on. After the 800m run, rest the appropriate amount of time then begin round 2 immediately starting back with 200m.

Cash Out:

Tabata Row

*Score lowest meters rowed