September 2013

WOD: “CFHSV’s Growing Concerns” Complete the following for time of: 10 squat snatches 95/65 2 wall walks 15 squat cleans to overhead 135/95 4 wall walks 20 deadlifts 185/125 6 wall walks *Athletes are responsible for prepping weights prior to WOD and loading bar during the WOD, no outside assistance* REMINDER: Thursday Night Throw Down tonight at […]

WOD: Complete the following ascending chipper for time of: 100m run 10 double push-up burpee pull-ups 15 front squats 95/65 200m run 20 toes to bar 25 back squats 400m run 30 push press 95/65 35 deadlifts 95/65 800m run 40 ab-mat unanchored sit-ups Military style 45 walking lunges CFHSV Running & Endurance WOD: 5 rounds of: sprint

WOD: A. Bench Press: 10-10-10-10 E3MOM B. In 4 minutes complete: Hand Release Push Ups 15/10 400m run max reps Hand Release Push Ups with remaining time rest 2 minute In 4 minutes complete: Hand Release Push Ups 15/10 400m run max reps Hand Release Push-Ups with remaining time *score is total push ups after runs*

WOD:“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as

WOD: A. OHS 3-2-1-1-1 E3MOM B. Strict Press 10-10-10-10 E3MOM C. Complete the following for time of: 50 barbell OHS 45/35 50 barbell strict press 45/35 *canNOT be partitioned CFHSV Running & Endurance WOD: run 1 mile, rest 5 minutes run 1 mile, rest 5 minutes run 1 mile, rest 5 minutes run 1 mile *keep mile splits

WOD: A. Spend 15 minutes working on mobility and rope climb technique B. 18 minute AMRAP of: 18 KBS 24kg/16kg (scale up 32kg/24kg) 36 double unders 18 ab-mat anchored sit-ups (scale up GHD sit-ups) 1 rope climb (scale up legless)

WOD: A. Spend 10 minutes building up to a tough triple on deadlift B. 15 minute AMRAP of: 1200m run then in the remaining time AMRAP of: 8 deadlifts 305/195 9 strict pull ups or strict chin-ups 10 barbell push ups REMINDER: Thursday Night Throw Down at 615pm! Come ready to THROW DOWN!

WOD: A. Behind the neck jerk 1-1-1-1-1-1 E2MOM B. 10 minute ascending AMRAP of: 1 HSPU 1 power clean 145/100 2 HSPU 2 power cleans 145/100 3 HSPU 3 power cleans 145/100 4 HSPU 4 power cleans 145/100 Continue with 1 rep increases until time runs out

WOD: A. Back Squat: in 25 minutes achieve a 20 rep max back squat and a 5 rep max back squat after the 20RM B. 4 minute AMRAP of: 20 pull ups 20 barbell back squats 45/35 Cool Down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out CFHSV Running & Endurance WOD: “Peggy”

WOD: A. Spend 15 minutes working on mobility, squat, running and burpee technique B. Complete for time “Cardiac Collapse” 400m run 25 burpees 400m run 25 air squats 400m run 25 burpees 400m run 25 air squats Cool Down: spend 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out