November 2013

WOD: Complete the following for time of: row/run 400m 20 pull-ups run/row 400m (opposite of last row/run) 20 pull-ups run/row 400m (opposite of last row/run) 20 kettlebell SDHP 32kg/24kg run/row 400m (opposite of last row/run) 20 kettlebell SDHP 32kg/24kg run/row 400m (opposite of last row/run) 20 KBS 32kg/24kg run/row 400m (opposite of last row/run) 20 KBS […]

WOD: “Manion” 7 rounds for time of: 400m run 29 back squats 135/95 Enlarge image First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in

WOD: Complete the following for time of: 800m run 40 OHS 75/55 100 ab-mat sit-ups unanchored 30 front squats 115/80 50 toes to bar 20 back squats 155/105 25 GHD sit-ups 800m run

“LIFT UP LUKE”** 5 minute AMRAP of: 4 power clean 155/105 24 double unders 10 pull-ups Lift Up Luke will unite CrossFitters and Athletes around the world to support Autism awareness. Lift Up Luke is a charitable “competition of cause” with a heavy emphasis on “cause.” Lift Up Luke specifically seeks to raise $50,000 for

WOD: A. Deadlift: 6 – 6 – 3 – 3 – 1 – 1 E3MOM B. 10 minute AMRAP of: 5 shoulder to overhead 115/75 10 deadlifts 115/75 15 box jumps 24″/20″ Please note that Yoga is canceled today. We will be having an additional Yoga class this Saturday at 9am instead. Thanks!

WOD: A. Bench Press: 6 – 6 – 3 – 3 – 1-1 E3MOM B. E4MOM for 16 minutes (4 rounds) 400m run & 10/7 hand release push-ups or HSPU (athlete’s choice) Score = total time to complete all 4 400m runs and push-ups/HSPU CFHSV Running & Endurance WOD: A. 3 rounds of: Every 240 seconds sprint 600m

WOD: “Lumberjack 20″ Complete the following for time of: 20 deadlifts 275/185 400m run 20 KBS 32kg/24kg 400m run 20 OHS 115/75 400m run 20 burpees 400m run 20 CTB pull-ups 400m run 20 box jumps 24” 400m run 20 squat cleans 115/75 400m run On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal

WOD: A. Back Squat 6 -6- 3 – 3 – 1 – 1 E3MOM B. 11 minute AMRAP of: 12 toes to bar 6 power snatch 135/95 or 115/80 or 95/65 12 back rack lunges 135/95 or 115/80 or 95/65

WOD: Complete the following for time of: 750m row buy-in 21-15-9 rep rounds of: pull-ups pistols (alternating) kettlebell swings 70lbs (2pd, 32kgs)/35lbs (1pd, 16kgs) CFHSV Running & Endurance WOD: “Yasso 800s” 6 x 800s 1:1 work:rest ratio keep 800 splits within 5-10 seconds of each other Meet at Randolph track at 8am REMINDER: Advanced Pull-Up Workshop TODAY