September 2013

A. Spend 15 minutes working on mobility and hang power snatch technique B. Complete the following for time of: 21 hang power snatch 115/80 42 WBS 20/14 10′ 15 hang power snatch 115/80 30 WBS 20/14 10′ 9 hang power snatch 115/80 18 WBS 20/14 10′ CFHSV Running & Endurance WOD: 2 rounds for time of: run […]

WOD: A. Front Squat 3-3-3-3-3 E3MOM B. Strict Press 3-3-3-3-3 E3MOM C. In 8 minutes, complete as many burpee muscle ups or double push-up burpee pull-ups as possible

WOD: A. Spend 15 minutes working on mobility and hang power clean technique B. 2 rounds for time of: 50 double unders 15 toes to bar 50 double unders 15 hang power clean 165/115 50 double unders 15 CTB pull-ups *REMINDER* Thursday Night Throw Down at 615pm! Come ready to THROW DOWN!

WOD: A. Deadlift 3-3-2-2-2 E2MOM B. “Dead CrossFitters Jumping” 4 rounds for time of: 7 deadlift over the bar burpee 315/215 10 ring dips 35 double unders CFHSV Running & Endurance WOD: “Tosh” plus 1 4 x (200m, 400m, 600m) Work:Rest of exactly 1:1. Rest the exact time it takes to complete each distance in a set. rest

WOD: Complete the following chipper for time: “25/50 Chipper” 25 pull ups 50 hand release push ups 25 hang squat clean 95/65 50 double unders 25 push press 95/65 50 air squats 25 SDHP 95/65 50 unanchored ab-mat sit-ups 25 barbell lunges alternating legs 95/65 50 KBS 24kg/16kg

WOD: “Tabata Training!” Tabata air squat to wall ball rest 1 minute Tabata pull-ups rest 1 minute Tabata push-ups hand release rest 1 minute Tabata sit-ups ab-mat unanchored rest 1 minute Tabata WBS 20/14 10’/9′ rest 1 minute Tabata KBS 24kg/16kg The Tabata interval is 20 seconds of work followed by 10 seconds of rest for

WOD: “Ryan” 5 rounds for time of: 7 muscle ups 21 burpees Enlarge image Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

WOD: A. Bench Press: 5-5-5-5-5 E3MOM B. Max reps 95#/65# bench press x 2 sets E3MOM C. “Annie” 50-40-30-20-10 rep rounds of: double unders sit-ups ab-mat anchored CFHSV Running & Endurance WOD: run 3 miles rest 5 minutes run 2 miles meet at Cross Country Course at 8am

WOD: CFHSV Triple Triathlon Complete the following for time of: 1000m row 1 mile run 15 burpee pull ups 750m row 800m run 10 burpee pull ups 500m row 400m run 5 burpee pull ups

WOD: A. Spend 15 minutes working on mobility and pull-up/CTB pull-up technique B. 10-9-8-7-6-5-4-3-2-1 reps of the triplet: chest-to-bar pull-ups box jumps 30″/24″ WBS 20/14 10′