January 2013

WOD: A. In 15 minutes establish a 3RM shoulder press B. In 15 minutes establish a 2RM push press C. In 15 minutes establish a 1RM push jerk or split jerk

WOD: A. In 20 minutes build up to a 1RM 3 second pause front squat B. For time and load: 1 squat clean to 5 front squats 25 pull ups 1 squat clean to 4 front squats 20 pull ups 1 squat clean to 3 front squats 15 pull ups 1 squat clean to 2 front

WOD: “Hansen” 5 rounds for time of: 30 KBS 32/24 30 burpees 30 GHD sit ups Enlarge image Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother

WOD: A. In 15 minutes build up to a 1RM Deadlift B. Complete as many rounds and reps as possible in 15 minutes of: 9 DL 155/100 (masters 55+ 145/90) 12 hand release push ups 15 box jumps 24″/20″ (masters 55+ 20″/20″, step ups allowed)

WOD: A. Weakness Work Training 20 minutes Athlete makes 2 choices based on greatest weaknesses and alternates choice on even and odd minutes 1 rope climb 6 pistols (3 each leg) 2 squat cleans 2 squat snatch 2 muscle ups 3-5 ring dips 10m handstand walk 2-4 HSPU (any style) B. Athletes complete the following for

WOD: A. In 15 minutes establish a 1RM bench press B. In 15 minutes establish a 1RM power clean C. In 15 minutes establish a 1RM push jerk or split jerk *CLICK HERE AND TAKE A FEW MINUTES TO COMPLETE A SHORT SURVEY ON CFHSV’S CLASS SCHEDULE AND POSSIBLE NEW CLASS TIMES!*

WOD: #1: In 3 minutes, row 250m to 1 rope climb, then complete with the remaining time as many OHS as possible 115/80 #2: In 3 minutes, row 250m to 1 rope climb, then complete with the remaining time as many HPC as possible 115/80 #3: In 3 minutes, row 250m to 1 rope climb, then

WOD: A. Back Squat E3MOM: in 4 sets, build up to a 10 rep max B. Complete as many rounds as possible in 20 minutes of: 400m run then 3 rounds of: 5 pull ups 10 push ups 15 air squats then repeat 400m run and 3 rounds until 20 minutes expire

WOD: “Stephen” Complete the following for time: 30-25-20-15-10-5 rep rounds of: GHD sit ups Back extensions Knees to elbows Stiff legged DL 95/65 Enlarge image Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by

WOD: A. Front Squat: 1-10-1-20-1-30 reps E4MOM B. 7 minute AMRAP 5 ring push ups 7 T2B 9 WBS 20/14 C. Complete 25 evil wheels