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

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