CrossFit ATR, CrossFit ATR North – CrossFit

Come dressed in your costume for a bonus in the WOD!

View Public Whiteboard


0:30 Single Unders

0:30 Double Unders

20 Lunges

10 Walking Toe Touches

15 GHD Hip Extensions

15 V-Ups

10 Banded Low Ext. Rotations / side

10 Scap Pull-ups

5 Big Kips

10 Front Rack Lunges (45/35)


Halloween 2018 (Time)

Humans vs. Zombies

If you are human, you will start the WOD with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them! Coach selects Humans and Zombies.

Buy-in: 666m Row

6 rounds of:

6 Front Rack Lunges / leg (135/95 from floor)

6 Burpees over bar

6 Toes-to-bar



50-40-30-20-10 Double-Unders & Sit-ups

If you are a Zombie, you must catch at least one person. If you fail to catch somebody you must do a penalty of 30 burpees after “cashing-out”. If you are alive and you get caught by any Zombies then you must also do the 30 burpees after “cashing-out”. If you do burpees, time is called once they are complete.

The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

Whether you are caught (as a human) or catch someone (zombie), you must both finish the WOD.

Each round, you will need come over to the whiteboard and mark when you finish a round so that everyone knows if someone has been caught.