October 2013

WOD: A. Clean & Jerk 3-2-1-1-1 E3MOM B. Complete 30 reps of the following complex for time of: 1 power clean to front squat, or squat clean to shoulder to overhead to back squat to shoulder to overhead Perform this at a tough but accomplishable weight males: 225/205/185/165/135/115/95 females: 155/135/115/105/95/85/75/65 *score is time and weight used* CFHSV […]

WOD: 20 minute AMRAP “Cindy meets Karen” 5 pull-ups 10 push-ups 15 WBS 20/14 10’/9′

WOD: “The Don” For time: 66 deadlifts 110/75 66 box jumps 24″/20″ 66 KBS 24kg/16kg 66 knees to elbows 66 sit-ups un-anchored with or without abmat 66 pull-ups 66 thrusters 55/45 66 WBS 20/14 10’/9′ 66 burpees 66 double unders Enlarge image U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the

THANK YOU to all CFHSV athletes, friends and families who came out to support Barbells for Boobs last Saturday! So far, our team has raised over $3700! Awesome work CFHSV! WOD: #1 In 4 minutes run 400m, then complete with the remaining time as many strict press 75/55, 95/65, 115/80, 135/95 as possible rest 2 minutes #2 In

WOD: A. Hang Power Clean: 3-3-3-3 E2MOM B. “Nasty Girls” 3 rounds for time of: 50 squats 7 muscle-ups 10 hang power cleans 135/95

WOD: A. Row sprints: row 1000m AFAP, rest 3-6 minutes as needed row 750m AFAP, rest 3-6 minutes as needed row 500m AFAP, rest 2-4 minutes as needed row 500m AFAP, rest 2-4 minutes as needed row 250m AFAP, rest 1-3 minutes as needed Score = each row time B. Complete 100 ab-mat anchored sit-ups for

TEAM WOD: In teams of 3: row 5k 75 pull-ups 75 WBS 20/14 10′ 75 barbell squats 45/35 to wallball 75 hand release push-ups 75 over the box jumps 24″/20″ *someone must always be on the rower, teammates can only complete exercise reps while someone is actively rowing, if exercises are not completed when row is

WOD: A. Back Rack Jerk: 1-1-1-1 E2MOM Jerk: 1-1-1-1 E2MOM Shoulder Press: 5-5-5 E2MOM B. Ascending 7 minute AMRAP of: 1 HSPU 2 KBS 32kg/24kg 2 HSPU 4 KBS 32kg/24kg 3 HSPU 6 KBS 32kg/24kg 4 HSPU 8 KBS 32kg/24kg … continue pattern CFHSV Running & Endurance WOD: Partner WOD: P1 run 400m, P2 plank hold while partner

WOD: “Kelly” 5 rounds for time of: 400m run 30 box jumps 24″/20″ 30 WBS 20/14 10′

WOD: “Donny” 21-15-9-9-15-21 reps of: Deadlift 225/155 Burpees Enlarge image U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised