Meet us tonight from 5-7 for our Halloween Team WOD.
Feel free to dress up in your favorite Halloween costume. See you tonight!
Horror Movie Team WOD:
Scene 1: Hold on for your life...
Everybody is going to hold on to the pull up bar for max time
Scene 2: Save your team member...and don’t trip
Sprint to every mat and complete a burpee on your way to pick up your team member on the other end to carry (ore wheelbarrel) to safety! Tag the next team and start a 400m Run with your team member (next round switch)
3 Rounds each team member
Scene 3: 666
13 Rounds each team member - one person goes through a round then switch
6 x DL (95/65)
6 x KBS (53-50/35-30)
6 x Sit Ups
Scene 4: Don’t split up!
2 person 1300m BB Carry (135/95 – Scaled 95/65 – mini 55/35)- Group has to stay together to survive
Anytime a BB touches the ground the whole group has to put their BB down and complete 13 BW Squats, 13 Squat Jumps, 13 Lunges and 13 Push Ups. One person will do the movements the other will be in a plank position with hands on the bar - then switch
Bonus Scene: Don’t touch the ground if you want to escape....
Team uses 3 plates (45/25) to get down the room and back as quickly as possible. Each member stands on a plate and the team must work together to move the third plate from the back to the front so that they can continue advancing forward. (If your team touches the ground - start over!!)
I'd like to congratulate Samantha Khulenberg
on making it into the 2015 WODApalooza competition. Samantha competed in the Open
Qualifier and made into the top 120. At WODApalooza she will compete for 2
days and complete 7 total grueling competition WOD's.
Samantha will compete against 120 other world
class athletes all fighting for the 1st Place win. WODApalooza is similar to
the Reebok CrossFit Games. This is going to be a huge event and the hardest
competition Samantha has done to date.
Over the past two years Samantha has competed
in four CrossFit style competitions and placed podium in one of the four
Now her goal is to take 1st Place at WODApalooza
in January 2015. To do this she will need support from our members and
community to get there. The competition entry fee plus travel, food and lodging
will cost $700. We are asking for community donations and corporate
sponsorships to help Samantha make it to WODApalooza in Janurary.
For each $50 donation we will offer a“Super
Sam”t-shirt or tank top. With your donation please provide us with your shirt
size. If you can make it to Miami for the event please wear your“Super Sam”
t-shirt to show your support!
For businesses wishing to help sponsor Samantha
we will be making competition shirts and place each businesses logo on the back
of the shirts which Samantha will be wearing during the competition. We will
also mention the name of each business in all pre and post marketing material,
FB posts and blog posts.
All business sponsors will need to email an
(eps. or vector) file of their logo to email@example.com by Dec. 1st, 2014.
Our deadline for all donations and
sponsorships isDec. 1st, 2014.
This will give us enough time to book the
hotel, pay her entry fees and get all competition t-shirts made before the
If you would like to help sponsor or donate
funds please contact Jeremy Barnett at 239-851-3940 or at firstname.lastname@example.org.
Sponsorship checks will be made payable
Mark check as:“WADApalooza Sponsor"
Please provide a note with your donation
Checks can be dropped off at the gym or
11495 S. Cleveland Ave
Ft. Myers, Fl. 33907
Samantha and CrossFit Thoroughbreds thank you
in advance for your support,