The Halloween Throwdown is Here!

The annual Halloween Party is here! If you’ve missed any of our prior announcements up until now you’ve clearly been living under a rock. So one more time here’s the details of how it’s going down.

– We will be running the night as an ‘any sex’ pairs competition for the evening. (Aka Boy/Girl Girl/Girl or Boy/Boy is allowed) 🙂

– There will be a scaled and an RX division, and prizes for WOD winners in their categories.

– Come in your best Fancy dress as we’ll be judging outfits for yet another prize.

– Bring in your favourite Halloween treats as we’ll be hanging around a bit afterwards for some food and beverages to see the night off!

We’re looking to kick things off at 6PM on the evening, but getting there a bit earlier will help us group you all into heats if everyone is out on form.

Note: The Halloween WoD will take place of the 5:30 and 6:30 PM classes. So if you’re coming in to do the programmed WoD for the day try to shoot for one of the earlier sessions on the day.

If you haven’t done so already – enroll yourself on Pike13 so we have an idea of how many people to expect via the link below!

Sign Me Up!


Monday

(0-10min.)
5 Rounds:

6 Clean and Jerks 60/40kg
12 Toes to bar

(10-20min.)
Teams of 2:

100cal Airdyne / Row
70 Cals for the Ladies

(20-35min.)
18-14-10-6-2

Front Rack Lunges 50/35kg
Burpees Over The Bar
HSPU’s

Tuesday

Classic CrossFit

A) Every 3min. x 7 Rounds:
6 Bench Press (Climbing)
3 Deadlifts (Climbing)
*Score is total weight
*This is only as hard you make it, so push that weight! You should need that rest

B) 10min. to get as far as possible…
50-40-30-20-10

Double unders
Ab Mat Sit-Ups

immediately into;

Max Rounds:
10 Alt. DB Hang Snatch 22/16kg
10 Air Squats

MetCon

A) 20min. AMRAP:
25 Burpees
50 Wall Balls 9/6kg
75 Abmat Sit-Ups
100 Double Unders

– Minute Rest

B) 10min. to finish…
MAX KB/DB Thrusters 20/16kg
*Every time you break a set, you owe 5 TTB.
*Can you get 100+ reps?

Wednesday

A) Squat clean thruster!
20 Minutes to build to a heavy single

B) CrossFit Open 18.5
AMRAP in 7 minutes of:

3 Thrusters 45/30kg
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete 21, go on to 24, etc.

Thursday

Classic CrossFit

A) Back Squat
3 @70%
3 @80%
Max reps at 90%

B) 18min. Alternating EMOM:
Min. 1) 2 Snatches (climbing)
Min. 2) 15/12 Cal Row
Min. 3) 15 Wall Balls 9/6kg

MetCon

10min. to finish…
3 Rounds:

25 Box Jumps 24/20
25 KB Hang Squat Cleans 24/16kg

10min. to finish…
5 Rounds:

20 Hang Alt. DB Snatches 22/16kg
15 Slam Balls

10min. AMRAP:
12/10 Calorie Bike
10 Weighted Sit ups

Friday

Every 8min. x 4 Rounds:
800m Run
30 American KB Swings 24/16kg
30 Pull-Ups

Saturday

“”Team Cardio Day!””

40min. to get as far as possible…

400m run (200m each)
200 Double-unders
400m run
175 Wall Balls 9/6kg
400m run
150 American KB Swings 24/16kg
400m run
125 Air Squats
400m run
100 TTB
400m run
75 Push-Ups
400m run
50 burpees
400m Run

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