DFC CrossFit – CrossFit
8:00: Metcon (Time)
“Iron Spiders”
(In teams of 3)
For TIME:
45 Deadlifts
15 Synchro Burpees over Bar
45 Hang power Cleans
15 Synchro BOB
45 Shoulder 2 Overhead
15 Synchro BOB
(Max of 2 bars per team)
*1 Person works at a time except for the Burpees that are done as a team.
**TIME CAP 16 MIN**
Tarantulas: DL 195/145#, HPC 155/105#, S2O 115/85#
Black Widows: DL 165/105#, HPC 115/85#, S2O 95/55#
Daddy Long Legs: DL 115/85#, HPC 95/55#, S2O 65/35#
8:40: Metcon (Distance)
“Itsy Bitsy Spider WOD 1”
(KIDDOS ONLY)
Teams of 2
– 7min for max distance –
While 1 Partner is on the rower the other partner will complete 13 Burpee tire jumps. Switch partners after the Burpee partner is finished with all reps.
9:00: Metcon (AMRAP – Rounds and Reps)
“Dirty Spiders & Tires”
12 MIN AMRAP of:
Partner A Bikes Cals
Partner B Flips Tire
Partner C Rows Cals
Partner A Flips Tire
Partner B Bikes
Partner C Flips Tire
Partner A Rows
etc…
*Scores as 3 reps per round-no partial credit*
Tarantulas: 20/14 Bike, 15/10 Row
Black Widows: 15/10 Bike,
13/8 Row
Daddy Long Legs: 10/6 Bike, 8/5 Row
9:40: Metcon (Weight)
“Test of the Tarantulas”
DB OVHD Squat Reps of
5 then lunge 20ft, 5 then lunge back 20ft
4 lunge 20ft, 4 back 20ft
3 lunge 20ft, 3 back 20ft
2 lunge 20ft, 2 back 20ft
1 lunge 20ft, 1 back 20ft, done!
*You may only use 1 hand to snatch the DB and keep that hand for the lunges until you cross the line. (So 1st round is 5 OVHD squats Left followed by Left hand OVHD lunges to cross the line. Then 5 OVHD Right followed by Right hand OVHD lunges to cross the line.)
**TIME CAP 10 MIN**
Tarantulas: 50/35#
Black Widows: 40/25#
Daddy Long Legs: 25/15#
10:00: Metcon (AMRAP – Rounds and Reps)
“Charlotte’s friend Cindy”
12 min AMRAP:
Complete 250 SU
then all partners complete 1 round of “Cindy”
Complete 250 SU
then all do 2 rounds
of “Cindy”
Complete 250 SU
then all do 3 rounds
etc… adding a round of “Cindy” until the time runs out.
*Partners make work at the same time during the “Cindy” work, but only 1 team member jumps rope at once.
*1 round of “Cindy” is 5 Pull-ups, 10 Push-ups, 15 Air Squats
**All members must complete full Cindy rep to count a round.
Tarantulas: Normal standards, 150 DU
Black Widows: Hand-release push-ups
Daddy Long Legs: Elevated push-ups, 150 SU
10:30: Metcon (Time)
“Itsy Bitsy Spiders WOD 2”
(KIDDOS ONLY)
Teams of 2
3 Rounds for Time:
1 Rope Climb (each)
12 Synchronized Squats
18 Alternating Push-ups
10:45: Metcon (Time)
“Trick or Treat”
Teams must complete 3 rounds for TIME:
3 Rope Climbs
12 Alt Pistols
36 Russian Kettle Bell Swings
*Add 1 costume piece after each movement.
*Only 1 partner works at a time
Tarantulas: Legless Rope to 15ft, KBS 62/44, Pistols
Black Widows: Rope climb 15ft KBS 53/35, Weight-assisted Pistols
Daddy Long Legs: Rope climb 10ft/3 pins, KBS 44/26 , Box Pistols