WOD – Sat, Oct 18
10 Rounds
5 Thrusters
10 Pull Ups
150 Meter Run
MCx: 115/75
MAx: 75/55, 5 pull ups (band)
MVx: 55/35, ring rows, 100m
GOALS + GUIDANCE: Choose a thruster weight you can go unbroken on for most, if not all, of the workout. Aim to keep pull ups unbroken early, then break into 2 sets if needed. Push the run at a steady pace that lets you return to the barbell quickly without long transitions. Target 20 minutes.
EVENT: 2025 Halloween Partner Throwdown
THROWDOWN + SOCIAL
THE DETAILS
WHEN: Saturday, November 1 from 8:30a-10:00a. Please RSVP on the sign-up sheet at the front desk by Wed 10/29
WHAT: Two Partner Workouts, a Costume Contest and a Brunch Potluck
WHO: Everyone can participate! And family is welcome to watch the throwdown and join in on the potluck!
WEAR: Costumes HIGHLY recommended
THE TEAMS
Pumpkin – Bam + Janice
Bat – Sara + Jimmy
Werewolf – Liz + Ted
Witch – Scott B + Garrett
Mummy – Simas + Hunter
Ghoul – K8 + Liam
Demon – John + Mikayla
Goblin – Marina + Andrew
Zombie – Alma + Andrea
Ghost – Brian + Tim
Scream – Eric + Brett
Skull – Cara + Maggie
Scary – Rae + ??
THE WORKOUTS
WOD 1
25 Burpees
50 Meter DB Walking Lunges (50/25)
25 Calorie Row
*cap 13 min
Partner 1 completes the chipper, then partner 2 will follow. The burpees will be done under the pull up rig, at a bar that is at the tip of your middle finger with your arm fully extended overhead. Your chest must touch the ground and you must touch the bar overhead with both hands. For the lunges, the db will be held on either shoulder (not behind the neck or by the side.) The standard for the lunge is touching the back knee to the floor and passing through n extended hip/knee between each rep. You cannot use your hand on your opposite knee to assist with the lunge. There will be a 10 meter course you’ll lunge through five times. At the end of each length, fully step across the line and stand up before turning around and continuing to accumulate distance. End the chipper with a 25 cal row. Score is your total time for both teammates.
WOD 2
AMRAP 6
9 Hang Power Cleans
6 Front Squats
3 Push Jerks
Weight: 95/65
Pairs will complete the AMRAP “you go, I go” style. Partner one will complete one round of the barbell complex before partner two completes a round. After coming to a complete stand, you can start your 9 hang cleans. Make sure your elbows pass through to the other side of the bar and your legs and hips extend before the bar leaves your shoulders for the next rep. For the 6 front squats your hips have to sit below your knees, and fully extend your knees and hips at the top. And for the 3 jerks, they must be a push jerk, no splitting. Your score is total rounds + reps
Wod 3
Run 400m
Partner Bikes for Cals
One team member starts on the run, while the other gets as many cals on the bike as possible. When the runner returns, they will will hop on the bike and push for calories. The person who was biking is now running. When the runner gets back they will get their time. Record your total time AND total cals.
WOD – Fri, Oct 17
AMRAP 12
8 Hang Power Cleans
32 Double Unders
Rest 1 Minute
MCx: 135/95
MAx: 115/75, 12 attempts
MVx: 95/65, 40 singles
GOALS + GUIDANCE: You get a built-in reset each round, so push your pace during the cleans and double unders. Choose a weight on the barbell that allows you to go unbroken or in 2 quick sets every round. Stay smooth and relaxed on the rope to minimize misses and wasted energy. Target 5-6 rounds.
WOD – Thu, Oct 16
EMOM 15
1 Wall Walk
3 Deadlifts
5 Toes to Bar
MCx: 185/135
MAx: modified ww, 135/95, knee or pike up
MVx: 10 plank taps, 95/65, v-up or leg lift
GOALS + GUIDANCE: You will complete ALL 3 movements in one minute. One wall walk will take :05-:10, the three deadlifts :03-:06, and each toes to bar takes about 3 seconds. Every minute, you ADD TWO TOES TO BAR!! Minutes one through three, try to complete a round in :30. Minutes four through six, try to finish the work around :45. And minute 7+ try to stay under the minute cap. If you fail to complete the designated amount of toes to bar, go back to five reps until the fifteen minutes has expired. Record your highest successful round of toes to bar.
WOD – Wed, Oct 15
AMRAP 9
12/9 Calorie Bike
15 KB Swings
18 Step Ups, 24″
MCx: 53/35
MAx: 35/26
MVx: 9/6 cals, 26/18, 20″
GOALS + GUIDANCE: Push hard on the bike (:45 or less) to start each round, then go for unbroken KB swings. On the step-ups, find a steady rhythm and alternate legs to stay moving without long pauses. Target 4 rounds.
WOD – Tue, Oct 14
10 Rounds
2 Strict Pull Ups
4 DB Lunges
:08 Handstand Hold
MCx: 50/35
MAx: jumping pull up, 35/20
MVx: 4 ring rows, 25/15, plank
GOALS + GUIDANCE: Complete two strict pull ups, four lunges (total) with two dumbbells held in the suitcase position, and an eight second handstand hold. You can kick up to the handstand, climb your feet up (like a wall walk), or do a plank. Record your time for the ten rounds. Target 5-7 minutes.
WOD – Mon, Oct 13
EMOM 24
1 – 30 Sit Ups
2 – 200 Meter Run
3 – 100 Meter Farmer’s Carry
MCx: 70/53
MAx: 150m, 53/35
MVx: 20 sit ups, 100m, 35/26
GOALS + GUIDANCE: Minute one, crush the sit ups by throwing your arms forward to propel your torso through ninety degrees. The sit ups will take around :45. Then SPRINT the 200 meter run in :45-:50. And finally, pick up two HEAVY kettlebells for the 100 meter farmer’s carry. The carry will take :30-:45 and be just enough recovery before the next round. Record any mods
WOD – Sun, Oct 12
3 Rounds
60/48 Calorie Bike
1k/800 Meter Row
Rest 4 Minutes
MAx: 50/38, 800/600m
MVx: 40/28, 600/400m
GOALS + GUIDANCE: The bike will take FOUR minutes or less, same with the row! Scale, scale, scale to meet the time domain. There is a substantial rest between rounds so really push your pace on each exercise. Target less than 8 minutes per interval. Record your total time.
WOD – Sat, Oct 11
10 x on the 3 Minute
200 Meter Run
10 Toes to Bar
5 DB Clean+Jerks
MCx: 50/35
MAx: knee or pike ups, 35/20
MVx: 100m, v-up or leg lift, 25/15
GOALS + GUIDANCE: Run the 200 meters in :60 or less, then for as long as possible do the toes to bar unbroken (at most :30). Use two heavy dumbbells for the five clean and jerks (:15-:20) – keep them unbroken. Target 2 minutes per interval. Scale the run or reps to meet the time domain.