October 2011

Ghouls Night Out

 WOD 11/1/11 Skill: 2-3 Sets 5 Cartwheels, 5 Cartwheels the other way   “Nancy” 5 Rounds: 400m Run 15 OHS (95/65)

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Who Ya Gonna Call?

 WOD 10/31/11 5 => 1  Snatches 1 => 5  Rounds of “Cindy” 5 Snatches 1 Round of “Cindy” 4 Snatches 2 Rounds of “Cindy” 3 Snatches 3 Rounds of “Cindy” 2 Snatches 4 Rounds of

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Kipless

 WOD 10/28/11 Dead Hang Pull Ups – NO KIP. Add weight if possible 5-5-5-5-5   6 Rounds: Sprint 100m Jog 100m Walk 100m   Burpees 20-20-20 Rest 2 minutes between each set. Time each round

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Shoot For The Head

 WOD 10/27/11 5 Rounds: 7 Deadlifts 7 Hang Power Cleans 7 Push Presses Rest 1 min between rounds   Choose a weight that will challenge you. It will get tough during the last rounds and

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Zombie Party!

 WOD 10/26/11 Skill:  Double Unders/Jump Rope work You MUST attempt a double under, even if you think you can’t get one.  You will NEVER get one if you don’t try.   For Time: Row 45

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Little Buddy

 WOD 10/25/11 Wall Climbs 3-3-3   20 Deadlifts (185/135) 50m Farmers Carry (From Fridge to Fence and Back) (70/53) 20 Toes To Bar 50m Farmers Carry  (70/53) 20 Burpees 200m Run 20 Box Jumps (24/20)

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Night Of The Living Deadlift

 WOD 10/24/11 “FILTHY 50” Box Jumps (24/20) Jumping Pull Ups KB Swings (35/26) Lunges Knees To Elbow Push Press (45/33) Back Extensions Wall Balls (20/14) Burpees Double Unders   Thanks to everyone who came out

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Crypt Keeper

 WOD 10/21/11 Hang Clean 3-3-3-3 Bar cannot touch the ground during the set of 3.   For Time: 10-20-30 Deadlift (225/155) Pull-Ups    

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Snake Bite

WOD 10/20/11 AMRepsAP in 2 minutes: Toes To Bar   “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jumps (24/20) 20 Wallball shots (20/14) 10 Handstand

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