CrossFit – Sat, Sep 30; Jay
Announcements
Barbells for Bullies! Sign up! You can volunteer and compete! Go to BarbellsForBullies.org to sign up!
Weather permitting, Saturday’s WOD will be a “community WOD” at Tamarack Park, located at 7250 SE Tamarack St, Hillsboro, OR 97123 (down SE Reed Dr about 3 minutes east of the gym).
CrossFit 45 North – CrossFit
Just In Time: A Zombie Group WOD (Time)
For Time:
Run 200m
30 Alt DB Curls (30#-40# / 10#-25#)
Run 200m
50 Air Squats
Run 200m
70 Kettlebell swings (55# / 35#)
Run 200m
50 Walking Lunges
Run 200m
30 Push-ups
Run 200m
*Some athletes will be “Zombies” and the rest will be “Survivors.” If you are a Survivor you will start the workout as a group. If you are a Zombie you will start the WOD exactly 90 seconds after the Survivors and try to catch them!
**If you are caught, you become a Zombie.
**If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 Burpees after the workout.
***If you are a Survivor and you get caught by any Zombies then you must also do the 25 Burpees.
***The only people who don’t do Burpees are the living who don’t get caught and the Zombies who catch people.
