October 2014

photo courtesy of Tina Lohr WOD: Two WODS, each for time of: Begin at the 0:00 minute mark: 21-15-9 reps each for time of: Deadlifts 205/140 RX+ 225/155 (55 and over 185/125) Pull-ups RX+ chest to bar Box Jumps or Step Ups 24″/20″ RX+ 30″/24″ jumps only adjust weights Begin at the 15:00 minute mark: 10-8-6-4-2 reps of: Thrusters […]

Come decked out in your Halloween best on FRIDAY!!! 😈 REMINDER: On Friday, our 515pm and 615pm classes are canceled. Childcare will be offered from 8am-1130am only. Afternoon childcare is CANCELED on Friday. WOD: A. Bench Press: 7 sets 2 reps E2MOM B. 12 minute AMRAP of: buy in: 750m row then, 6 barbell push-ups 12 toes to

WOD: 7 minute AMRAP of: 10 WBS 20/14 10’/9′ (55 and over 14/10 10’/9′) 10 burpees rest 3 minutes 7 minute AMRAP of: 10 power cleans 95/65 RX+ 135/95 (55 and over 75/55) 10 pull-ups RX+ chest to bar rest 3 minutes 7 minute AMRAP of: 10 hand release push-ups RX+ HSPU 10 box jumps or

WOD: A. Back Squat: 7 sets of 2 reps E2:30MOM B. For Time: 800m run rest 2 minutes 600m run rest 2 minutes 400m run rest 2 minutes 200m run Sc0re = total time minus 6 minutes rest

WOD: 5 rounds for time of: 1 minute max reps front squats 75/55 (RX+ 95/65) 1 minute max reps SDHP 75/55 (RX+ 95/65) 1 minute max reps shoulder to overhead 75/55 (RX+ 95/65) 1 minute max reps double unders rest 2 minutes Score = total reps for all 5 rounds

WOD: “CINDY” 20 minute AMRAP of: 5 pull-ups 10 push-ups 15 air squats

Barbells For Boobs “GRACE” 30 clean and jerk for time 135/95 (55 and over 105/65) Warm up starts at 830am. The event will start at 9am. Come support a great cause! And don’t forget to wear PINK!

WOD: 6 minute AMRAP of: 12 toes to bar 12 box jumps 24″/20″ 12 deadlift 205/140 RX+ 245/165 (55 and over 185/125) rest 3 minutes 6 minute AMRAP of: 12 toes to bar 12 box jumps 24″/20″ 12 deadlifts 205/140 RX+ 245/165 (55 and over 185/125) rest 3 minutes run 1600m for time Score = total

WOD: A. Front Squat: 10-5-3-1-1-1 E2:30MOM B. Strict Press: 10-5-3-1-1-1 E2:30MOM C. 5 minute AMRAP of: 10 pull-ups 10 burpees REMINDER: This Saturday, October 25th CFHSV will be hosting Barbells For Boobs! This is a free WOD for all CFHSV athletes! Click here to make a donation to CFHSV’s Barbells For Boobs Fundraising Team. Join our team

WOD: A. Hang Snatch: 3-2-1-1-1 E2MOM B. 6 minute AMRAP of: 600m run max reps hang power or squat snatch 95/65 RX+ 135/95 (55 and over 75/55) rest 3 minutes 6 minute AMRAP of: 600m run max reps hang power or hang squat snatch 95/65 RX+ 135/95 (55 and over 75/55) REMINDER: This Saturday, October 25th CFHSV