August 2013

WOD: “Hotshots 19” 6 rounds for time of: 30 squats 19 power cleans 135/95 7 strict pull-ups 400m run SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make […]

WOD: Complete the following for time of: run 1 mile row 1000m run 800m row 500m run 400m row 250m Cool Down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out *REMINDER* Upcoming Events at CFHSV this weekendSaturday, August 31 11am: Rope Climbing Workshop! Please wear/bring appropriate rope climbing gear such as long socks,

WOD: A. Spend 10 minutes building up to a tough triple on Power Cleans to Front Squats B. Spend 10 minutes working on toes to bar and barbell push up technique C. 11 minute AMRAP of: 4 power cleans 145/100 5 front squats 145/100 10 T2B 11 barbell push-ups Thursday Night Throw Down tonight at 615pm! Come

WOD: With a continuously running clock: 0 minute mark complete 1 round AFAP of: 10 tough but unbroken DL (95/135/155/185/205/225/275) 400m sprint 20 KBS unbroken (8/12/16/20/24/32) 10 pull-ups 7 minute mark complete 2 rounds AFAP of: 10 tough but unbroken DL (95/135/155/185/205/225/275) 400m sprint 20 KBS unbroken (8/12/16/20/24/32) 10 pull-ups 24 minute mark complete 1 round

WOD: “J.T” 21-15-9 reps of: HSPU Ring Dips Push Ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin

WOD: “CrossFit Total” 10 minute warm up 15 minutes 3 attempts at the Squat 15 minutes 3 attempts at the Press 15 minutes 3 attempts at the Deadlift The order for performing the 3 lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for

WOD: A. Spend 10 minutes working up to a tough triple on deadlift and working on technique B. Spend 10 minutes working up to a tough triple on OHS and working on technique C. 21-15-9 reps of: Deadlifts 225/165 OHS 135/95 Cool Down: spend 5-10 minutes on any of the following: stretching, flexibility, mobility, myofascial release/rolling

WOD: (for 8am and 9am classes) 1600m run 50 KBS 24kg/16kg 1000m row 45 WBS 20/14 10′ 800m run 40 pull-ups CFHSV Running & Endurance WOD: 2 minute plank hold, then run 2 miles 10 mountain climber push-ups rest 7 minutes from the time the run is complete run 1 mile 15 burpees 60 second plank hold, then

WOD: A. 1 and 1/4 OHS 3-3-2-2-2 E3MOM B. 12 minute AMRAP of: 10 burpees 25 double unders Cool Down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out Upcoming events this Saturday at CFHSV!10am: Bring a Friend!You do not need to sign up for this WOD on MBO, and it will not

WOD: A. Spend 20 minutes working on kettle bell drills in WOD and rope climb technique B. Kettlebell Krazy “Not for the Fainthearted” males 24kg/1.5 pood, females 16kg/1 pood Complete 3 rounds for time of: 12 KBS 12 KB push ups 12 KB power snatch, 6 each side 12 KB goblet squats 12 KB power clean