December 2013

WOD: A. EMOM for 6 minutes 5 squat clean thrusters 95/65 (50 and over 75/55) B. Complete as many rounds and reps as possible in 12 minutes of: 30 double unders 25 WBS 20/14 10’/9′ (50 and over 20/10 9′) 20 pull-ups CFHSV Running & Endurance ROWING WOD: 30 minute Steady-state interval with rate change meet at CFHSV at […]

WOD: A. Snatch Skills: 3 TnG Power Snatch EMOM for 5 minutes 3 Snatch Balance EMOM for 5 minutes 3 Squat Snatch EMOM for 5 minutes B. 10 minute AMRAP of: 10 KettleBell Snatch 24kg/16kg (scale up to 32kg/24kg) 15 ab-mat sit-ups anchored military style (scale up to GHD sit-ups) 1 rope climb 15′ (scale up

WOD: A. Bench Press: 7-7-7-7-7 E3MOM B. 10 minute AMRAP of: 20 bar facing burpees 10 OHS 115/80 (50 and over 75/55) 5 muscle ups, or 5 push-ups and 5 pull-ups Cool Down: Accumulate 2 minutes of parallette L-Sit holds in as few set as possible CFHSV Running & Endurance ROWING WOD: A. 6 x 1000m / 2

WOD: “Stout and Sprint DT” 5 rounds total in single sprint sets of: 12 deadlifts 205/145 or 185/135 or 165/115 (50 and over 115/80) 9 hang power clean 205/145 or 185/135 or 165/115 (50 and over 115/80) 6 push jerks 205/145 or 185/135 or 165/115 (50 and over 115/80) Complete a full round AFAP. Rest exactly

WOD: A. Deadlift 7-7-7-7-7 E3MOM B. 6 minute AMRAP of: 8 deadlifts 245/165 16 rower sit-ups 24 double unders rest 3 minutes and adjust weights 6 minute AMRAP of: 8 deadlifts 205/135 16 rower sit-ups 24 double unders

WOD: A. In 15 minutes establish a 1RM weighted chest to bar pull-up and a 2RM weighted chin over bar pull-up or Work on strict chin-ups or strict pull-ups if no weighted pull-ups B. Complete 100 reps for time of: Thrusters 95/65 *catch: every time you put the bar down, you must complete 10 pull-ups* **can

WOD: “CF Football Total” Power Clean 1 rep Squat 1 rep Bench Press 1 rep Deadlift 1 rep *Perform a single maximal effort for the lifts listed above* Combine all four lifts to create the CF Football Total

TEAM WOD: In teams of 2 with only one person working at a time complete the following for time: 50 deadlifts 225/155 75 hang power snatch 75/55 100 over the bar burpees 1500m row *only one bar can be used and must switch weight. If a guy and girl team, one bar for each but must

WOD: Complete the following for time of: 800m run 9-7-5 reps of: bar muscle ups and burpee pull-ups squat snatch 135/95 or 115/80 or 95/65 800m run 9-7-5 reps of: pistols (alternating legs) ground to overhead 135/95 or 115/80 or 95/65 800m run CFSHV Running & Endurance ROWING WOD: A. 4 x 3000m / 2 minutes easy meet at

WOD: A. Strict Press: 7-7-7-7-7 E3MOM B. 9 minute AMRAP of: 6 pull-ups (scale up CTB) 6 toes to bar 6 split jerks alternating feet 155/105 or 135/95 or 115/80 CFHSV Running & Endurance ROWING WOD: A. 2 x 2000m rate increase / 4 minute easy B. 12 x 250m / 45 seconds easy meet at CFHSV at 6pm