November 2013

WOD: For time: 25 KB overhead walking lunges 24kg/16kg 50 hand release push-ups 2 rope climbs 50 double unders 25 toes to bar 2 rope climbs 50 KBS 24kg/16kg 25 V-ups 2 rope climbs 25 goblet squats 24kg/16kg 50 ab-mat unanchored sit-ups REMINDER: TONIGHT is our THURSDAY NIGHT THROW DOWN at 615pm! Come ready for the surprise […]

WOD: A. Front Squat 3-3-3-3-3 E2MOM B. 5 minute AMRAP of: 10 power cleans 165/115, 135/95 or 115/80 10 box jumps 24″/20″ rest 4 minutes 5 minute ARMAP of: 10 power cleans 135/95, 115/80, 95/65 10 box jumps 24″/20″ score = total reps from both AMRAPs

WOD: A. Strict Press 5-3-2-5-3-2 E2:30MOM B. Complete the following ascending and descending couplet for time of: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 pull ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 shoulder to overhead 155/105 CFHSV Running & Endurance WOD: Buy in: AMRAP 2 minutes of 50 sit-ups then, run

WOD: With a continually running clock starting on exact time marks, complete the following: Sprint 200m then rest At 3 minutes, sprint 200m then rest At 6 minutes, sprint 400m then rest At 10 minutes, sprint 400m then rest At 14 minutes, sprint 800m then rest At 21 minutes, sprint 400m then rest At 25 minutes,

WOD: 20 minute AMRAP of: 35 wall balls 20/14 10’/9′ 70 double unders 7 muscle ups or 7 double push-up burpee pull-ups CFHSV Running & Endurance WOD: run 5 miles meet at CFHSV at 8am

WOD: “The Bear Complex” 5 rounds, with 3 minutes rest between each round, of: 7 rounds of… 1 power clean 1 front squat 1 push press 1 back squat 1 push press Athlete decides the weight, but each round it will get progressively heavier.

WOD: A. Power Snatch 3-2-1-1-1 E2MOM B. Proceed through the sequence below completing as many reps as possible in 20 minutes of: run 600m and 75/45 snatch, 20 reps run 600m and 95/65 snatch, 15 reps run 600m and 135/85 snatch, 10 reps run 600m and 165/105 snatch, AMRAP 55 and over Men/Women run 600m and

WOD: A. Speed Deadlift 10 x 2 EMOM B. 21 -15 -9 for time of: deadlift 255/175 over the bar, bar facing burpees

WOD: A. Push Press 4 – 4 – max reps – 4 – 4 E2:30MOM B. 12 minute AMRAP of: 3 ground to overhead155/105 6 HSPU 9 ring dips 12 barbell push-ups

WOD For Warriors “Armistice” A Veteran’s Day Salute** Round 1: 9 minute AMRAP 100m sprint – 11 sit-ups – 11 air squats 100m sprint – 22 sit-ups – 22 air squats 100m sprint – 33 sit-ups – 33 air squats *add 11 reps to the sit-ups and air squats for each additional round 2 minute rest