David

OPEN & PERFORMANCE
Skill:
Wall Squat

followed by…

“Double or Nothing”
3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans (135/95)

 

FITNESS
Skill:
Wall Squat

followed by…

“Double or Nothing”
3 Rounds:
150 Single Unders
50 Air Squats
15 Power Cleans (95/65)

 

 

Post scores to comments.

Box Brief

Halloween Throwdown Teams will be made this weekend and posted on Monday. Sign up at the Front Desk before Sunday! Workouts listed below! 

 

Workout #1 – “The Broomstick Total”

With a 12:00 Running Clock, the team will find a 1-Rep Heavy at each Movement:

Bench Press

Clean

Overhead Squat

Beforehand, the team decides which athlete will complete which movement. Each athlete completes one movement, not all three (such as Jane will be our “Overhead Squat” athlete.

At the call of 3-2-1 Go, the first athlete is up – and onto the Bench Press.
This athlete has 4:00 to find their best heavy lift, and can take as many attempts as they would like to in the 4:00 window. Their best lift inside so will count towards the team total.

At the 4:00 mark on the clock, we transition to the second athlete, who will be completing the Clean. This can be a power or squat clean. Same system applies here… 4:00 to find their best clean for the day, taking as many attempts as they would like.

And finally, at the 8:00 on the clock, we start our final window for the Overhead Squat athlete. Using the rack that was setup for the bench press, the overhead squat athlete will also have his or her 4:00 to find their best lift inside the window.

Teammates are allowed to help change weights for teammates, and clips must be on every single attempt! Weights will be evenly distributed to each station so that teams don’t need to run to and from the weight racks.

Sum of the best lifts at all three movements is your team score for workout #1.

Workout #2 – “The Spooky Sprint”

As a Team, for Time:

90 Calorie Row

75 Pull-Ups

60 Burpees

Before the workout begins, teams will decide the order of rotation (Athlete #1, #2, and #3). Inside this whole workout, one athlete is working while the other two are resting.

Depending on whether which athlete number you are in the workout, your style on the pull-ups and burpees changes slightly in difficulty – so let’s plan ahead with our teammates here!

On all of the movements, when athletes are up for their turn, they are to complete a minimum of 5 repetitions at the station, or up to 15 reps at that station, before tagging out to their next teammate.

Station #1 – 90 Calorie Row
Nothing too “sciency” here, but do know that each team will have a single rower!

Station #2 – 75 Pull-Ups
Athlete #1 will complete jumping pull-ups (we’ll stack plates before the workout starts).
Athlete #2 will complete chin-over bar pull-ups.
Athlete #3 will complete chest-to-bar pull-ups.

Station #3 – 60 Burpees
Athlete #1 will complete burpees (jump and clap overhead to finish the repetition).
Athlete #2 will complete burpee box jumps to a 20” box (step-ups allowed).
Athlete #3 will complete burpee box jumps to a 24” box (step-ups allowed).

This workout is for time!

Workout #3 – “The Pumpkin Pedal”
AMRAP 15:
400 Meter Team Run w/ 20# Medball
Any time remaining, rounds for time of:
15-12-9 Calories on the Bike
15-12-9 Repetitions of Medball Squats
15-12-9 Barbell Repetitions

At the call of 3-2-1 Go, the 15:00 clock starts. The athletes take off on a 400 meter run together, with a single 20# medball. They can pass the ball around the team as they see fit. Upon returning to our cheering friends inside…

Station #1 – Bike
Athlete #1 steps up first and completes 15 Calories on the Bike
Athlete #2 then completes 12 Calories on the Bike
Athlete #3 then completes 9 Calories on the Bike

Station #2 – Medball Squats
Athlete #1 completes 15 Medball Squat Cleans (20#)
Athlete #2 completes 12 Jumping Medball Front Squats (20#)
Athlete #3 completes 9 Medball Front Squats (20#)

Station #3 – Barbell Repetitions
Athlete #1 completes 15 Hang Power Snatches (65#)
Athlete #2 completes 12 Hang Power Cleans (65#)

Athlete #3 completes 9 Deadlifts (65#)

And teams continue to repeat that order until the 15:00 time cap is reached, with full rounds of the three movements plus any partial repetitions completed being your score!

**SAVE THE DATES**
Wednesday & Thursday, October 18th-19th (8am-4pm) – K4K Playground Build

Saturday, October 28th (9am-1pm) – Halloween Throwdown
Saturday, December 16th – CFNE 10 Year Anniversary Party