Announcements
Events coming up:
- Halloween WOD, Oct 30th and 31st. Show your cool costumes!
- HERO WEEK- Nov 9-14 (closed Veterans day, Nov 11th) Murph will be Saturday from 830 until we are done.
- Jinglebell Jam partner comp at SRC Fit: Saturday & Sunday, Dec 5 & 6
- Christmas Party at CFVU: Saturday Dec 12th from 1-5pm.
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
“ROXANNE” – HALLOWEEN EDITION
Play “Roxanne” by The Police. (Length: 3:14)
Every time you hear “Roxanne”: 1 Up Down
Every time you hear “Red Light”: 1 Air Squat
Keep this fun, you can cut the music early if needed.
Then into…
2 ROUNDS
5 Single-Arm Dumbbell Deadlifts (each)
5 Light Dumbbell High Pulls (each)
5 Alternating Light Dumbbell Snatches
20 Single Unders
2 Burpee Over Dumbbell
Workout
WORKOUT (AMRAP – Rounds & Reps)
FREEDOM (RX)
“NIGHTMARE BEFORE HALLOWEEN”
20:00 AMRAP
10 Lateral Burpee Over Dumbbell
31 Double Unders
10 Alternating Dumbbell Snatch (70/50)
31 Double Unders
(Scored by Rounds + Reps)
INDEPENDENCE (Intermediate)
“NIGHTMARE BEFORE HALLOWEEN (IND.)”
20:00 AMRAP
10 Lateral Burpee Over Dumbbell
31 Double Unders
10 Alternating Dumbbell Snatch (50/35)
31 Double Unders
(Scored by Rounds + Reps)
LIBERTY (Beginner)
“NIGHTMARE BEFORE HALLOWEEN (LIB.)”
20:00 AMRAP
10 Up Downs
31 Single Unders
10 Alternating Dumbbell Snatch (light)
31 Single Unders
(Scored by Rounds + Reps)
COMPETE (RX+)
“NIGHTMARE BEFORE HALLOWEEN”
20:00 AMRAP
10 Lateral Burpee Over Dumbbell
31 Double Unders*
10 Alternating Dumbbell Snatch (70/50)
31 Double Unders*
*Double Unders MUST be unbroken before moving on
Strength/Accessory
STRENGTH/SKILL (Post-Workout) (Time)
FOR TIME
100 Abmat Sit-Ups
*Option to reduce reps to 75 or 50.
(Score is Time)
*8 min cap
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Lacrosse Ball Feet (each)
1:00 Foam Roll Calves (each)
1:00 Foam Roll Low Back
(No Measure)
Optional Accessory (No Measure)
10:00 Easy-Moderate Bike Erg (or Air Bike)
(No Measure)
Optional GOWOD Activation (Checkmark)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
[Crossed Side To Side 1 min]( video )
[Calf Stretch In Downward Facing Dog 1 min]( video )
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.