Halloween Throwdown October 27th, 2018
CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit
Metcon (AMRAP – Rounds and Reps)
Halloween Competition WOD #1
“The Monster Mash Up” Rx
20 Minute AMRAP of:
200 DU’s*
50 Alternating Wall Balls #30/#20
40 Synchronized Burpees
30 HSPU’s*
20 Synchronized T2B
10 Alternating Rope Climbs 15’
When you finish the tenth rope Climb you will work your way back up the list (20 Synchronized T2B, 30 HSPU’s ……….). When you complete the 200 Du’s you will work your way back down the list (50 Alternating Wall Balls, 40 Synchronized Burpees ……….)
10 Synchronized Jump Squats if the ball drops
You must use the targets on rig for Wall Balls
*One partner works at a time (Du’s and HSPU’s)
“The Monster Mash Up” Scaled
20 Minute AMRAP of:
200 DU’s or 400 Single Unders*
50 Alternating Wall Balls #20/#14
40 Synchronized Burpees
30 Push Ups*
20 Synchronized Knees Up
10 Over Unders*
When you finish the tenth rope Climb you will work your way back up the list (20 Synchronized Knees, 30 Push Ups ……….). When you complete the 200 Du’s 400 Single Unders you will work your way back down the list (50 Alternating Wall Balls, 40 Synchronized Burpees ……….)
10 Synchronized Jump Squats if the ball drops
You must use the Targets on rig for Wall Balls
*One partner works at a time (Du’s, Push Ups and Over Unders)
Metcon (Weight)
Halloween Throwdown WOD #2
“Trick or Treat?”
Partner A
7 Miunutes to find your 1RM Snatch
And Then
Partner B
7 Minutes to find your 1RM Clean and Jerk
Record 1RM Snatch + 1RM Clean and Jerk
Metcon (AMRAP – Rounds and Reps)
Halloween Throwdown WOD #3
“The Thriller”
16 Minute AMRAP of:
12/9 Assault Bike Calories
12 Box Jump Overs 24″/20″
12 D-Ball Cleans Rx #100/#70 Scaled #70/#50
One Partner works at a time
Partners tag in every 2 minutes and pick up where their partner left off
Scaled may Step Up
Record total Rounds
Metcon (AMRAP – Reps)
Halloween Throwdown WOD #4
“Happy Halloween”
4 Minute AMRAP of:
30/21 Calorie Row (both partners row)
And then
Max partner tire flip jump through
Rx – One partner Flips and Jumps at a time
Scaled – Partners Flip and Jump together
Record Total Tire Flip Jump Through