December 2013

WOD: A. Front Squat 7-7-7-7-7 E3MOM B. “Kettlebell Killed The CrossFit Star” Complete the following for time of: 13 KBS 2pd/1.5pd (50 and over 1.5pd/1pd) 1 goblet squat 2pd/1.5pd (50 and over 1.5pd/1pd) 12 KBS 2pd/1.5pd (50 and over 1.5pd/1pd) 2 goblet squats 2pd/1.5pd (50 and over 1.5pd/1pd) 11 KBS 2pd/1.5pd (50 and over 1.5pd/1pd) 3 […]

WOD: A. Back Squat 7-7-7-7-7 E3MOM B. 10 rounds for time of: 5 hang power snatch 115/80 (50 and over 75/55) 10 over the box jumps 24″/20″ (50 and over 20″/18″)

WOD: A. In 10 minutes, build up to a 5RM thruster B. Complete “Dropped Lung” for time: 400m run 25 thrusters 75/55 (athletes 50 and over use 45/35) 400m run 25 burpees 400m run 25 thrusters 75/55 (athletes 50 and over use 45/35) 400m run 25 burpees 400m run

WOD: 18 minute AMRAP of: 15 box jumps 24″/20″ 12 shoulder to overhead 115/75 9 squat cleans 115/75 55 and over men and women: 18 minute AMRAP of: 15 box jumps or step ups 20″ 12 shoulder to overhead 95/55 9 squat cleans 95/55 CFHSV Winter Running & Endurance ROWING WOD: 5 x 2000m (rate change 22-24 wpm

WOD: “Bulger” 10 rounds for time of: run 150m 7 chest to bar pull-ups 7 front squats 135/95 7 HSPU Enlarge image Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the

WOD: A. Bench Press: 10 – 10 – 10 – 10 – 10 E3MOM B. 6 minute AMRAP of: 15/12 hand release push-ups 30 double unders rest 2 minutes 6 minute AMRAP of: 15 ab-mat sit-ups unanchored, military style 30 double unders Score = total reps from both AMRAPs *Polite Reminder BBOLC is cancelled this weekend

WOD: A. OHS 10 – 10 – 10 – 10 – 10 – 10 E3MOM B. 12 minute AMRAP proceeding through the sequence of: 20 snatch (power or squat) 75/45 20 snatch (power or squat) 95/65 15 snatch (power or squat) 115/80 15 snatch (power or squat) 135/95 10 snatch (power or squat) 155/105 10 snatch

WOD: A. Push Press 10-10-10-10-10 E3MOM B. 4 rounds of a 3 minute AMRAP of: 5 HSPU 7 T2B 10 WBS 20/14 10′ rest 1 minute between rounds scores = total reps from all 4 rounds Reminder: Our Winter Running & Endurance program starts tomorrow, Wednesday December 4th at 6pm.

WOD: Complete the following for time of: 800m run 8 muscle ups or 13 burpee pull-ups 13 KBS 32kg/24kg 600m run 7 muscle ups or 12 burpee pull-ups 12 KBS 32kg/24kg 400m run 6 muscle ups or 11 burpee pull-ups 11 KBS 32kg/24kg 200m run 5 muscle ups or 10 burpee pull-ups 10 KBS 32kg/24kg