August 2013

WOD: A> Deadlift: 3-2-2-1-1-1 E2MOM B. Complete the following for time of: 10 deadlifts 275/185 10 pull ups 800m run 15 deadlifts 275/185 15 pull ups 400m run 20 deadlifts 155/105 20 pull ups 200m run *REMINDER* Thursday Night Throw Down at 615pm! Come ready to THROW DOWN!Upcoming events this Saturday at CFHSV!10am: Bring a Friend!You do […]

WOD: A. Snatch Balance 3-2-1-1-1 E2MOM B. EMOM Training for 20 minutes Odd minute = 5 power snatch (155, 135, 115, 95, 85, 75, 65, …) Even minute = 3-7 HSPU, pike HSPU, or strict press CFHSV Running & Endurance WOD: “Tosh” 3 x (200m, 400m, 600m) rest the exact time it takes you to complete each distance

WOD: “Hope” 3 rounds of: burpees power snatch 75/55 box jumps 24″/20″ thrusters 75/55 CTB pull ups “Hope” has the same format as Fight Gone Bad. In this workout, you move from each of the 5 stations after 1 minute. This is a 5 minute round from which a 1 minute break is allowed before repeating.

WOD: A. Squat Clean 3-2-1-1-1 E2:30MOM B. Squat Clean Training: max reps TnG/Unbroken squat cleans 95/65 rest 3 minutes max reps TnG/Unbroken squat cleans 135/95 rest 3 minutes max reps TnG/Unbroken squat cleans 165/115 rest 3 minutes C. 5 minute AMRAP of: Ascending 1-2-3-4-5… 1 squat clean 135/95 1 HSPU 2 squat cleans 135/95 2 HSPU

WOD: A. Bench Press: 3-3-3-3-3 E3MOM B. In 3 minutes complete a 400m run At the end of the 3 minutes start: 3 minute AMRAP of: 8 deadlift 185/125 10 barbell push ups rest 2 minutes In 3 minutes complete a 400m run At the end of the 3 minutes start: 3 minute AMRAP of: 8

WOD: A. Spend 20 minutes working on muscle ups and thruster technique B. COmplete the following for time of: 15 thrusters 135/95 7 muscle ups 10 thrusters 135/95 6 muscle ups 5 thrusters 135/95 5 muscle ups REMINDER: Thursday Night Throw Down at 615pm! Come ready to THROW DOWN!!

WOD: A. Turkish Get Up Training: spend 20 minutes working on and accumulating 50 Turkish get ups at a tough weight B. EMOM Training for 20 minutes: Odd minute = 5 power cleans (225, 205, 185, 155, 135, 115, 95, 85, 75, 65, … ) Even minute = 10 burpees

WOD: “Gallant” For time: run 1 mile with a 20/14 pound wallball 60 burpee pull ups run 800m with a 20/14 pound wallball 30 burpee pull ups run 400m with a 20/14 pound wallball 15 burpee pull ups Enlarge image U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive

WOD: A. back squat 5-5-5-5 E3MOM B. 30 seconds max reps thrusters 115/80 rest 1 minute 30 seconds max reps pull ups or muscle ups rest 1 minute 30 seconds max reps thrusters 115/80 rest 1 minute 30 seconds max reps pull ups or muscle ups rest 1 minute 30 seconds max reps thrusters 115/80 rest