May 2013

WOD: A. Spend 10 minutes working on Turkish get ups and heavy KBS B. 2 rounds for time of: 30 KBS 32kg/24kg 30 T2B 600m run

WOD: Clean & Jerk: 3-3-2-2-2-1-1-1-1-1 E3MOM Cool down: 100 ab-mat butterfly sit-ups CFHSV Running & Endurance WOD: 3 x 800m, rest 2 minutes between sets 5 minute rest then, 50 yard handstand walk or partner wheel barrel walk meet at Randolph track at 7pm

WOD: “Eva” 5 rounds for time of: 800m run 30 KBS 32kg/24kg 30 pull ups

WOD: A. Snatch: 1-1-1-1-1-1-1 B. 12 minute AMRAP of: 4 shoulder press 75/55 8 SDHP 75/55 12 front squats 75/55

WOD: #1: In 3 minutes, row 250m to 1 rope climb, then complete with the remaining time as many OHS 95/65 as possible rest 3 minutes #2: In 3 minutes, row 250m to 1 rope climb, then complete with the remaining time as many hang power cleans 95/65 as possible rest 3 minutes #3: In 3

WOD: “Nasty Girls” 3 rounds for time of: 50 squats 7 muscle ups 10 hang power cleans 135/95 CFHSV is not saying Goodbye, but until next time Jarod! It is a heartbreaking day when a family/community member must move to a new area due to life’s opportunities. The CFHSV family/community will be losing Jarod Sadler next

WOD: A. Weakness Work Training 16 minutes Athletes make 2 choices based on greatest weaknesses and alternate choice on even and odd minutes Alternating EMOM for 16 minutes: 1 rope climb 6 pistols 2 squat cleans 2 squat snatch 2 muscle ups 3-5 ring dips 2-4 HSPU 10 double unders B. Complete the following for time:

WOD: For time: 500m row buy in 3 rounds of: 21 bodyweight DL 21 box jumps 24/20 500m row cash out

WOD: A. Bench Press5-5-5-5-5 E3MOM B. Back Squat 5-5-5-5-5 E3MOM C. 2 attempts max reps double kettlebell strict press rest 2 minutes between efforts CFHSV Running & Endurance WOD 10 x 200m rest 90 seconds between sets rest 5 minutes, then for time: 100 push ups Location is Randolph Middle School off Drake (same location as

WOD: “Barraza” 18 minute AMRAP of: 200m run 9 deadlifts 275/185 6 burpee bar muscle ups Enlarge image U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms