halloween

Join your PVCF Family on October 29th for some real trick or treating WODs! Get your costumes ready, your athleticism primed, and your party spirit on!

Registration starts at 8.30 a.m. and Competition runs from 9-12. There shall be Rx'd, Intermediate and Scaled Divisions!

In the Spirit of the CrossFit Open, we shall also be tallying points for our Gold and Blue Teams! Details to come β™₯

Price: $20 Costumes: Yes Prizes: Yes Beer: Provided Food: Potluck

PRE-REGISTRATION IS OPEN! CLICK HERE!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: the 8 positions of the power clean (5 min)

2. 4 Rounds of:

  • 3 clean deadlifts
  • 3 clean pulls
  • 3 clean high pulls
  • 3 muscle cleans
  • 3 tall power clean pull unders
  • 3 power cleans

3. Power clean

  • 5-5-5-3-3-3.

Six sets to work up to the heaviest triple you can handle today. (20 min)

4. "Rasputin's Revenge" AMRAP in 90 seconds of Russian-style kettlebell swings AMRAP in 90 second of double-unders AMRAP in 75 seconds of Russian-style kettlebell swings AMRAP in 75 second of double-unders AMRAP in 60 seconds of Russian-style kettlebell swings AMRAP in 60 second of double-unders AMRAP in 45 seconds of Russian-style kettlebell swings AMRAP in 45 second of double-unders AMRAP in 30 seconds of Russian-style kettlebell swings AMRAP in 30 second of double-unders LIII: 88/70lbs LII: 70/53lbs or scaled as appropriate LI: 10-8-6-4-2 kettlebell swings w/ one minute double-under practice between sets. Score is total kb swings/total double-unders.

5. Cash-out:

  • Powell raises

3x 8/arm@3010 tempo

Have fun!