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HALLOWEEN COSTUME CONTEST

Last Years Winners

Last Years Winners

FRIDAY, OCTOBER 31st CCF COSTUME WOD AND CONTEST….Come to your normal class time dressed in costume. The workout will be costume friendly so don’t worry!

1st place (guy and girl) – FREE 1 month membership
2nd place (guy and girl) – Choice of any 1 supplement
3rd place (guy and girl) –  T-shirt or hat

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STRENGTH:

SNATCH BALANCE – 2×3@65%; 2×3@70%; 1×3@80%

ACCESSORY:
PARTNER TEAMS OF 2 (I GO, YOU GO) – COMPLETE THE FOLLOWING COMPLEX….
3 SNATCH GRIP DEADLIFTS + 3 HANG POWER SNATCHES + 2 SNATCH GRIP DEADLIFTS + 2 HANG POWER SNATCH + 1 SNATCH GRIP DEADLIFT + 1 HANG POWER SNATCH
** ALL UB; FIND A CHALLENGING WEIGHT; 3x**

WOD:
20 ALT DB SNATCH
10 STRICT T2B
10 DIPS
20 PULL UPS
10 DIPS
10 STRICT T2B
20 ALT DB SNATCH

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Bring your running shoes

Bring your running shoes

STRENGTH:
FRONT SQUATS – 5@70%; 5@75%; 2×5@80%

WOD:
1 MILE RUN
THEN,
10….1
WALL BALLS 20#/14#
PLATE PUSH UPS
THEN,
1 MILE RUN

MOBILITY:
COACHES CHOICE

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STRENGTH:
TAKE 15MIN TO FIND A 1RM DEADLIFT

ACCESSORY:
A) 3×5 :04SEC CHIN UP NEGATIVES
B) 3×20 LEG CURLS + 20 FLUTTER KICKS (4CT)

WOD:
EMOM FOR 12MIN
3 HEAVY HANG CLEANS + 10 RUSSIAN KB SWINGS (ODD)
10-15 BOX JUMPS 24″/20″ (EVEN)

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STRENGTH:

TAKE 15MIN TO FIND A NEW 1RM BENCH

ACCESSORY:
A) 4×12 RING ROWS
B) 3×20 SUPERMANS

WOD:
21-15-9
PUSH JERKS 155#/105#
42-30-18
MED BALL SIT UPS 20#/14#

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STRENGTH:
FIND A NEW 1RM BACK SQUAT

ACCESSORY:
EMOM FOR 10MIN
6-10 STRICT T2B (ODD)
8-12 DOUBLE LATERAL DB/KB ROWS (EVEN)

WOD:
3 SQUAT CLEANS 185#/135#
6 TUCK CRUNCHES
9 LATERAL JUMP OVERS
**3MIN AMRAP – REST 1MIN – 3x**

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SKILL:
FIND THE HIGHEST VERTICAL JUMP POSSIBLE FROM SEATED POSITION

WOD:
25 PULL UPS
50 DEADLIFTS 135#/95#
50 PUSH UPS
50 BOX JUMPS 24″/20″
50 FLOOR WIPERS 135#/95#
50 KB CLEAN AND JERKS 35#/26#
25 PULL UPS

MOBILITY:
TEAMS OF 2; 3X :30SEC
1) C2F SHOULDER EXTENSIONS
2) HAMSTRING STRETCH

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STRENGTH:

TAKE 15MIN TO FIND A HEAVY HANG SQUAT SNATCH

GYMNASTICS:
RETEST PULL UPS
3 ATTEMPTS TO FIND A NEW ASSISTED/STRICT PULL UP MAX

WOD:
21-15-9
HANG POWER SNATCH 135#/95#
K2E

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STRENGTH:

FIND A NEW 1RM FRONT SQUAT

GYMNASTICS:
TABATA HOLLOW ROCKS
REST 2MIN
TABATA PLANKS ON HANDS

WOD:
100 WALL BALLS 20#/14#
**EMOM COMPLETE 4 BURPEES; START W/ WALL BALLS**

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#HUSTLE

#HUSTLE

STRENGTH:
TAKE 12MIN TO FIND A NEW 1RM STRICT PRESS

ACCESSORY:
8-12 WALL BALL TRANSITION PUSH UPS
8-12 BAR/RING KIPS
50 UB RUSSIAN TWISTS

WOD:
3 HANG CLEAN & JERKS 155#/105#
7 SPRAWL 2 PLATE
100′ SHUTTLE SPRINT
6x