Solcana blog

Halloween is coming up this Saturday!  What does this call for?


This Saturday during our normal crossfit classes, we will be doing a special WOD called the Zombie WOD!


We’ll start with a light warm up and then get into it!

If you are alive you will start the workout 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.

Run 800m
100 Double Unders
80 Air Squats
60 Sit-ups
40 Push-ups
20 Pull-ups
Run 400m

*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 alive 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.


If this sounds like something you’d like, NO, love, make sure to sign up for class on Saturday!


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