Pic courtesy of CrossFit North Seattle.  With Halloween going down tomorrow, today’s WOD will get you in the right mood for Halloween fun!


Grab plate (15/10)

3 Rounds:

10 Plate Ground2Overhead

10 Squats w/plate locked out in front

10 Plate sit ups


Front Rack mobility 1 min per side (video courtesy of Power Monkey)


Front Squat


Increase weight ea set

Video courtesy of CrossFit HQ.  Our third attack on the Front Squat.  The stronger we get in Front Squats, the easier it is to catch heavy loads in the clean.  The reps are lower than the 3X5 week, but there are more sets.  So, look to go heavier than you did in the 3X5 week.


“Halloween Havoc”

3 Rounds:

100M “Candy Bag Carry” (53/35)

31 “Pumpkin Smashers” (25/15)

13 “Rise from the Dead” Sit-ups (15/10)

200M “Zombie Run” (15/10)


For the movements:

“Candy Bag Carry” = Farmer’s Carry w/Kettlebells

“Pumpkin Smashers” = Slam Balls

“Rise from the Dead” Sit-ups = Straight-leg sit ups while holding plate locked out in front of you

“Zombie Run” = Running with plate locked out in front of you.


Have fun with this one, and move like the ghost and ghouls are chasing you! 😊


Scaling Options:

KB weight -> 35/25 -> as needed

Slam Ball -> 15/10 -> As needed

Plate weight -> 10/5 -> As needed


Cool Down:

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD


Pigeon Pose – 2 Min per leg



2 Min Row

10 Back Roll to V-Sit

10 butterfly sit ups

Iron cross x 5 per leg

Scorpion x 5 per leg

Alternating toe touch x 5 per leg

Arm circles x 10 ea direction

5 Min of Double Under Practice


“The Ghost”

6 rounds of:

1 minute of Rowing* (for Cals)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest

Score=total reps+cals

*If no rower, Sumo Deadlift high Pulls (95/65) 1 rep per cal


Compare score to 20150703

Video courtesy of CrossFit HQ.  This WOD is designed for fighter, Robert Guerrero.  In the vein of Fight Gone Bad, made to mimic a 6-round fight.  Point of the WOD, push hard at EVERY station.


Scaling Options:

DU – NO SCALE.  You read that right, no DU scale.  If you do not have DUs, then this will give you six 1-minute practice sessions.  I bet you you’ll get your first DU today!

If doing SDHP, bar weight -> 75/55 -> as needed



Cool Down:

Calf Stretch – 2 Min per leg


Scorpion Pose hold (feel stretch in chest) – 1 Min per side



10 Kickers per leg

10 Cherry Pickers

10 Bow2Bends

10 Pushup2downward dog

5 Cobra to Hip Snap (see video below, courtesy of Invictus Fitness)

10 Iron Crosses

10 Scorpions

5 Wall Ball Sit ups

2X10 Empty bar RDLs




Increase weight ea set

Video courtesy of Starting Strength.  Our third go around of Deadlifts this cycle.  Lower reps per set, so aim to go even heavier than the 3X5 week.  Keep the back flat throughout and have the hips and shoulders rise at the same time when standing up.



3 Burpees

3 Pull Ups

6 Burpees

6 Pull Ups

9 Burpees

9 Pull Ups


-3 Min Rest-



2 Wall Ball Sit Ups (20/14)

2 Toe2Bar

4 Wall Ball Sit Ups (20/14)

4 Toe2Bar

6 Wall Ball Sit Ups (20/14)

6 Toe2Bar


Back-to-back 6 Min AMRAPs with a nice little break between.  Both AMRAPs are ascending ladders. The first one, you add 3 reps per movement each round.  In the second AMRAP, the reps go up by 2 every round.  Don’t sprint through the low-rep rounds, or the higher-rep rounds will hit you like a punch to the gut.  Keep a steady pace all through the 6 minutes.


Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows

Med Ball -> 14/10 -> As needed

T2B -> Kipping Knee Raise -> Laying Knee Raise -> V-Ups


Cool Down:

Kneeling Lat Stretch – 1 Min per side


Cobra Pose – 2 Min



Jog 30’ and back x3

High knees 30’

Butt kickers 30’

Backwards lunge 30’

Side lunge 30’

Inchworm 30’

Barbell warmup: With an empty bar, and in clean grip, perform 5 reps of: dip/shrug, dip/shrug, high elbows, high hang power clean, hang power clean


5 Rounds:

20 Hang Power Cleans (115/80)

400M Run

20 Alt Barbell Back Rack Reverse Lunges (115/80) 10 per leg

Video courtesy of Kristi Eramo.  Some good tips on good hang power clean proficiency.  For the Hang Power Cleans today you can do either High-Hang (pockets) or anywhere above the knee.  Just make sure when you pick the bar up off the ground before the first rep, stand all the way up before going into the hang position.

Video courtesy of Train FTW.  Good demo for the back-rack reverse lunge.  Time for a nice, long grinder of a WOD!  Keep a good pace on the run, but don’t aim to sprint.


Scaling Options:

Bar weight -> 95/65 -> As needed


Run -> 500M Row per round


Cool Down:

Forearm rollout with barbell – 1 Min per side

Video courtesy of 3rd Element Fitness


Couch Stretch – 2 Min per side


Pic courtesy of CrossFit HQ.  Congrats to Mat Fraser and Tia-Clair Toomey on once again winning the Reebok CrossFit Games!!!!


Grab light KB

15 Cal Row

10 KB Deadlifts

10 Russian Swings

5 Am KB Swings

10 Hollow Rocks

5 V-ups

5 Sit Ups

Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk in Snatch Grip, Hang Power Snatch from above Knee, Hang Power Snatch from below the Knee, Power Snatch from mid shin


3-Position Power Snatch Complex (Above the Knee, below the knee, ground)




Sets start every 4 min

%s Based off 17Sep2020

Video courtesy of Lift Lab.  Third time on our Snatch variation this cycle, with a Power Snatch complex. Our %s stay the same as last time, but reps go up.  So, time for each set goes up. As we did last time, we’ll take off from the hang (above the knee), low hang (below the knee), and from the ground for one rep.  With the Power Snatch, goal is to catch the weight with the legs bent no lower than above parallel.  This will not only require explosive hip extension, but a POWERFUL, but super-FAST pull after the hip extension to get the bar high enough to catch in the Power Position.  Still ensure your arms are locked out when you catch the weight.



Max CAL Row or Assault Bike:

[At the 0:00]: 21 Am Kettlebell Swings 53/35

[At the 2:00]: 21 Ab Mat Sit-ups

[At the 4:00]: 21 Am Kettlebell Swings 53/35

[At the 6:00]: 21 Ab Mat Sit-ups

[At the 8:00]: 21 Am Kettlebell Swings 53/35

[At the 10:00]: 21 Ab Mat Sit-ups

[At the 12:00]: 21 Am Kettlebell Swings 53/35

[At the 14:00]: 21 Ab Mat Sit-ups

So, over 16 Minutes, your goal is to get as many calories on the rower as possible.  Just every 2 minutes (to include the beginning of the workout) you have a quick set of either American KB Swings or Sit ups.  So, every two minutes, you’ll stop rowing, do your reps and hop back on the rower.  The goal is to be done with the set of KBS or sit ups before the rower shuts off.  That way, you won’t have to do math to figure out your score at the end.


Scaling Options:

KB weight -> 35/25 -> as needed

Ab mat sit-ups -> feet anchored


Cool Down:

Overhead Wall Stretch – 3 Min

Video courtesy of SSPT


Roll out T-Spine – 2 Min



10 Kickers per leg

10 Squat2Stand

10 Cossack Squats

10 Spider-Man Lunge

10 PVC Pass Thrus

10 PVC Around the World

10 OHS w/PVC

10 OH walking lunge w/PVC


7 Rounds For Max Reps:

:30 Overhead Walking Lunge (75/55)

-Rest :30-

:30 Wall Ball (20/14)

-Rest :30-

:30 Overhead Squats (75/55)

-Rest :30-

Video courtesy of Train FTW.

It has been a while since we did OH walking lunge, so quick recap. Set-up: Keep weight in keels. Start with quadriceps, glutes, and abs tight. Maintain a shoulder width stance throughout. Power snatch weight overhead to start, snatch grip preferred. Press up on the bar with armpits facing forward.

Execution: Maintain “active shoulder” throughout. Step one foot forward with weight in heel. Bend back leg until knee strikes ground. Press through both legs evenly to stand. Switch legs. Keep torso over the hips throughout.

For the WOD, keep a running total in your head during the 30 seconds of work, and then jot down the number during your rest period.


Scaling Options:

Bar weight -> As 65/45 -> as needed

Med ball -> 14/10 -> as needed


Cool Down:

Pigeon Pose – 2 Min per side


Saddle Pose w/med ball – 2 Min

Video courtesy of Signum Fitness & Nutrition.  Demo of the saddle pose using a med ball.



400M jog or 500M row

10 Box Step ups

10 Push Ups

8 Box Jumps

10 Bow2Bends

6 Box Jump Overs

Kneeling Shoulder stretch on box (see vid below) – 30 sec

Barbell warmup: With an empty bar, in Snatch Grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high Hang Power Snatch, Power Snatch from Mid Shin.  Put down bar, shake out arms.  Pick up bar, perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Press, Push Press.

Video courtesy of Train FTW.  Demo of the kneeling shoulder stretch off of a box.


Push Press


Increase weight ea set

Video courtesy of Catalyst Athletics.  Second time with Push Press this cycle.  Sets go down to 3 this time, so aim for heavier weight than what you used in the 5X5 week.  As stated last time, with Push Press, you should see a significant increase of weight you can handle vs. the weight you used for Strict Press.  With Push Press, getting a powerful dip, and then drive with the hips should get the bar moving fast!.  Best way to avoid the re-bend of the knees is to squeeze your butt as you extend the hips and knees.  This should keep them good and straight as your press HARD!


Every 3 Min for 15 Min:

15 Box Jump Overs (24/20)

3 Touch-&-Go Power Snatch (Climbing)

Video courtesy of Keerawat Srirungroungjit.  The box jumps should help prime you for good hip extension for the Power Snatches.  Since these are Touch&Go, keep a good grip on the bar.  Highly suggest, as you bring the bar down from OH, pause at the hang (as shown in video), and then slowly lower the bar to the ground, to allow you to keep your body in the prime position to begin your next rep the second the bar touches the ground.  Try to go HEAVY today!


Scaling Options:

Box height -> 20/26 -> as needed


Cool Down:

Kneeling shoulder stretch on box – 2 Min


Thread the Needle hold – 1 Min per side



2 Sets of:

30 Single Unders

5 Cobra2Downward Dog

5 Cobra to Hip Snap (see video below)

5 Air Squats


10 Alt Toe Touch

10 Swimmers

10 Over & Backs

Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, Front Squat, high hang squat clean, Squat Clean from Mid Shin, Press, Push Press

Video courtesy of Invictus Fitness.  The Cobra to hip snap gets you used to getting up quickly from the bottom of a burpee.  This is more effective than doing a push up and then jumping.  Use the quick SNAP of the hips to get your feet under you quick.

Pic courtesy of WODWell.  Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humurous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died [on May 22, 2013] in an attack close to his home barracks. Drummer Rigby, 25 from Manchester, leaves behind son, Jack, his mother and step-father and four sisters.   WOD created by British Hero WODs.  Click on the above pic to go to their Instagram page.



For Time:

22 Calorie Row

25 Squat Cleans (95/65)

22 Double-Unders

25 Bar Over Burpees

22 Double-Unders

25 Push Presses (95/65)

22 Double-Unders

25 Pull-Ups                                        

22 Calorie Row


*If no rower – Sumo Deadlift High Pull (95/65). 1 rep per calorie



Scaling Options:

Bar weight -> 75/55 -> as needed

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows

Double Unders -> 2X Single Unders

If doing SDHP -> 75/55 -> as needed


Cool Down:

Leg bleeds – 3 Min


Roll out hamstrings and calves – 2 Min per side



200M jog

Twisting Lunge 30’

Inchworm 30’

Side lunge 30’

Reverse Lunge 30’

On Rig:

5 Scap Pull Ups

5 Kip Swings

5 Kipping knee Raise

5 Toe2Bar

Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Front Squat, Squat Clean from Mid Shin, Press, Push Press, Push Jerk     


3-Position Power Clean Complex (Above Knee, Below Knee, Ground)




+ 1 Jerk at the end of ea set.


Sets start every 3 min

%s Based off 17Sep2020

Video courtesy of Lift Lab.  Second time with our 3-Position Power Clean complex. The Power Cleans will be performed in a complex consisting of a rep from above the knee, below the knee, and from the ground.  This equals 1 rep of the complex.   The goal is to hold onto the bar during one complex rep, and finish with one Jerk (Push or Split) before putting the bar down.  The %s go up this week, so utilize that hook grip!  With these being Power Cleans, make sure you get a VIOLENT hip extension along with a HIGH pull before you pull yourself under the bar.


4 Rounds For Time:

400 Meter Run

10 Toe2Bars

40 Walking Lunges

Make sure during the lunges, your back knee just kisses the ground.  Don’t slam that back knee into the ground.  The more care we give our joints, the longer they work right.


Scaling Options:

Run -> 500M Row

Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar

Walking Lunges -> In-place Lunge -> Air Squat


Cool Down:

Cobra pose – 2 Min


Couch Stretch – 1 Min per side



50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Alt Single Unders

30 Double Unders or 5 attempts

15 Cal Row

30’ high knees

30’ butt kickers

10 Squat2Stand

20 Calf stretch in downward dog


For Time:

800M Run Buy-In


50 Cal Row*

100 Double Unders

40 Cal Row

80 Double Unders

30 Cal Row

60 Double Unders

20 Cal Row

40 Double Unders

10 Cal Row

20 Double Unders


800M Run Cash-Out


*If no rower – Sumo Deadlift High Pull (95/65). 1 rep per calorie

Video courtesy of WOD Star.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.  Today should be a good cardio burner!  Little running to begin and end and a good mix of rope work and rowing in between!  The run is just the right length where you can push the pace a bit without worrying about being too gassed once you start the descending ladder of double unders and rowing.


Scaling Options:

DUs -> 2X Single Unders

Run – > 1000M Row -> 4 Min of Cardio

If doing SDHP -> 75/55 -> as needed


Cool Down:

Calf Stretch on rig – 2 Min per side


Roll out back – 3 min