Fitness Heroics – CrossFit Epically Awesome
In’s
3 x 10 goblet squats
Yoga/Mobility
Pigeon pose
Warm-up
Musical Med Balls (No Measure)
Just like Musical Chairs, you will be playing the same game with med balls.
Start off with every one having their own med ball. When the music stops everyone finds a med ball to sit on. Each round take one med ball away.
if you are “out” when the music plays you hold a squat position and when it stops you drop down to the ground and do one burpee.
*to make it challenging place the med balls in a wide circle while having the athletes in a smaller one so they need to run to them instead !
HAVE FUN
WOD
Halloween 2016 (Time)
For time:
Run 1 mile
then 1 round of
31 wallballs
31 hang cleans
31 pull ups
then 4 rounds of
10 box jumps
10 sumo deadlift high pulls
10 burpees over the bar
10 Push press
Rx: 20/14; 95/75; 24″/20
Rx+: 11’/10′ target; 20/14; 115/85; 24″/20″
Out’s
Row 2016 meters
Superhero Training
Yoga/Mobility
couch stretch
Skill/Strength
Cleans and Squat complex EMOM (AMRAP – Rounds)
10 min EMOM complete this complex at 85% 1 RM clean and Jerk OR jerk weight.
1 power clean+ 3 Front squats + 1 split jerk
Gymnastics
100 Pistols (Time)
100 Pistols for time (50 Each leg)
Rx: No modification
WOD
10/10/15 (Time)
AMRAP 12 Min
5 x Power Snatch
10 x Pull ups
15 x sit ups
Rx:95/65
Rx:105/75