October 2013

Barbells For Boobs “Amazing Grace” 30 clean and jerks for time 135/95 WOD starts at 9am, athletes arrive at 830am to warm up. Families and friends are welcome to come watch and cheer for those participating! Reminder, all regularly scheduled CrossFit classes, as well as Running & Endurance, are canceled today. BBOLC will still meet as usual.

WOD: Backwards Filthy 50 For time: 50 double unders 50 burpees 50 WBS 20/14 10′ 50 back/hip extensions 50 push press 45/35 50 knees to elbows 50 walking lunges 50 KBS 16kg 50 jumping pull-ups 50 box jumps 24″ *REMINDER* Barbells for Boobs is TOMORROW! Athletes arrive at 830am for warm up, WOD starts at 9am. Wear

WOD: A. 10 rounds with a 2 minute rest in between, any combination of: 400m run and 10 air squats OR 500m row and 10 air squats Score is total time to complete minus the 2 minute rests

WOD: A. Bench Press 4-4-4-4-4 E3MOM 4 minute AMRAP of: butterfly ab-mat sit-ups B. Shoulder Press 4-4-4-4-4 E3MOM 4 minute AMRAP of: anchored an-mat sit-ups

WOD: A. Strength Super Sets Back Squat 3, Thruster 3, Back Squat 2, Thruster 2, Back Squat 1, Thruster 1 E3MOM B. 3 rounds for time of: 10 thrusters 135/95 10 strict pullups CFHSV Running & Endurance WOD: buy in:50 sit-ups, 25 burpees, then for time: “Griff” run 800m run 400m backwards run 800m run 400m backwards cash

WOD: Complete the following for time of: 25 burpees 25 V-ups 25 KBS 32/24/16 200m run 20 burpees 20 V-ups 20 KBS 32/24/16 400m run 15 burpees 15 V-ups 15 KBS 32/24/16 600m run 10 burpees 10 V-ups 10 KBS 32/24/16 800m run

WOD: “Dobogai” 7 rounds for time of: 8 muscle ups 22 yard farmers carry dumbbells 50/35# or kettle bells 24/16kg Enlarge image U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died

WOD: #1 In 3 minutes row 300m then complete with the remaining time as many power snatches at 95/65 or 115/80 rest 3 minutes #2 In 3 minutes row 300m then complete with the remaining time as many overhead squats at 95/65 or 115/80 rest 3 minutes #3 In 3 minutes row 300m then complete with

WOD: A. Deadlift 7-7-7-7-7 reps E3MOM B. Complete the following for time of: 1200m run 3 rope climbs 15′ 800m run 2 rope climbs 15′ 400m run 1 rope climb 15′

WOD: A. Spend 10 minutes finding a tough 5 TnG Power Clean to Overhead B. Even Odd OTM 14 minutes: Even = 5 Power Cleans Odd = 5 Shoulder to Overhead C. “Speed Light Grace” 30 ground to overhead 95/65 for time