October 2013

WOD: A. 1 Power Clean EMOM for 7 minutes B. 1 Squat Snatch EMOM for 7 minutes C. 8 minute ARMAP of: 3 squat snatch 95/65 6 power clean 95/65 12 burpees REMINDER: Advanced Pull-Up Workshop tomorrow at 11am!

WOD: “CFHSV Halloween Horror” Complete the following for time of: 31 Jack-O-Latern swings 32kg/24kg/16kg 400m Ghost chase 31 Toes to Bar Terror 400m Pumpkin Carry 20/14 31 Goblin Squats 32kg/24kg/16kg 400m Ghost chase 31 Vampire V-ups 400m Pumpkin Carry 20/14 31 Wicked Wallballs 20/14 10’/9′ 400m Ghost chase 31 Zombie Snatches 95/65 REMINDER: We will NOT have

WOD: “Angie” For time: 100 pull-ups 100 push-ups 100 sit-ups ab-mat anchored 100 squats

WOD: A. Strength Super Sets E3MOM: deadlift 5, back squat 5, deadlift 4 ,back squat 4, deadlift 3, back squat 3, deadlift 3, back squat 3 B. Double under or single under sprint training: 1 minute max reps double or single unders rest 1 minute 45 seconds max reps double or single unders rest 45 seconds

WOD: 5 rounds for reps of: 1 minute max reps front squats 75/55 (scale up to 95/65) 1 minute max reps SDHP 75/55 (scale up to 95/65) 1 minute max reps shoulder to overhead 75/55 (scale up 95/65) rest 1 minute score = total reps for all 5 rounds

WOD: A. OHS 3-3-3-3 E3MOM B. 3 rounds for time of: 400m run 6 HSPU 7 OHS at 115/80 8 bar facing burpees CFHSV Running & Endurance WOD: run 1 mile, 15 burpees rest 5 minutes run 1 mile, 10 burpees rest 5 minutes run 1 mile, 5 burpees rest 5 minutes run 1 mile recovery time begins

WOD: “Randy” for time: 75 power snatch 75/55

WOD: A. Hang Power Clean 5-4-3-3-3 E3MOM B. Speed and Stamina training WOD: 5 rounds for time of: 10 lateral bar jumps 6 hang power cleans 135/95 100m sprint 6 hang power cleans 135/95 rest 2 minutes Score is total time to complete minus the 2 minute rests

WOD: Complete the following for time in any method, breakdown or reps scheme you prefer. All reps and meters must be completed to finish. 50 parallette shoot throughs 2000m row 1600m run 50 ring rows 50 backwards jump ropes 50 walking lunges with plate overhead 45/35

WOD: 24 minute AMRAP of: 600m run (every 100m of run = 1 point/rep) 15 ring dips 50 double unders 15 hang power snatch 75/55 REMINDER: Our monthly THURSDAY NIGHT THROW DOWN is TONIGHT! Come tackle the surprise WOD at 615pm!