October 2014

WOD: A. Clean & Jerk: 3-2-1-1-1 E2MOM B. Complete 30 reps of the following complex for time of: 1 power clean to front squat or squat clean to 1 shoulder to overhead to 1 back squat to 1 shoulder to overhead This is 1 rep. Perform this at a tough weight but accomplishable. Males: 225/205/185/165/135/115 Females: […]

WOD: A. Back Squat: 10-5-3-1-1-1 E2:30MOM B. Bench Press: 10-5-3-1-1-1 E2:30MOM C. 5 minute AMRAP of: 10 hand release push-ups 10 goblet squats 32kg/24kg or 24kg/16kg 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

WOD: “Eva” 5 rounds for time of: 800m run 30 KBS 32kg/24kg 30 pull-ups REMINDER: Next 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 and start fundraising on your own,

WOD: A. Hang Power Snatch: 3-3-3 E2MOM B. Hang Power Clean: 3-3-3 E2MOM C. Speed and Stamina Training WOD: 4 rounds for time of: 10 lateral bar jumps 6 hang power snatch 75/55 or 95/65 or 115/80 or 135/95 200m sprint 10 hang power clean 75/55 to 95/65 or 115/80 or 135/95 rest 2 minutes Score

WOD: Complete the following for time in any method, breakdown, or rep scheme you prefer. All reps and meters must be completed to finish. 2500m row 250 double unders 50 floor to overhead 45/35 plate 50 walking lunges with plate overhead 45/35 plate 50 parallette push-ups 50 GHD sit-ups or 50 Military sit-ups with plate anchor CFHSV

WOD: A. Squat Strength Super Sets E3MOM 5 back squat 5 front squat 4 back squat 4 front squat 3 back squat 3 front squat B. For Time: 50 thrusters 95/65 RX+ 115/80 (55 and over 75/55) **catch: must start with 5 burpees and perform 5 burpees at the beginning of each minute before working thrusters

WOD: A. Chest and Shoulder Love E2MOM Bench Press 4-4-4 Strict Press 3-3-3 Push Press 2-2-2 Jerk 1-1-1 B. 3 minute AMRAP of: 6 power cleans 135/95 RX+ 175/120 (55 and over 95/65) 6 shoulder to overhead 135/95 RX+ 175/120 (55 and over 95/65) rest 1 minute 2 minute AMRAP of: (start where you left off)

WOD: A. Deadlift 10-5-3-1-1-1 E3MOM B. With a continuously running clock, complete the following for time of: 400m run At the 2 minute mark, 25 knees to elbows At the 4 minute mark, 800m run At the 8 minute mark, 25 toes to bar At the 10 minute mark, 400m run straight to 25 ab-mat sit-ups

WOD: “Kelly” 5 rounds for time of: 400m run 30 box jumps 24″/20″ 30 WBS 20/14 10′ clear line

WOD: “Ticking Time Bomb” by DB Buy In: 600m run 3 rounds for time of: 7 thrusters 95/65 RX+ 135/95 (55 and over 75/55) 5 over the bar lateral burpees 7 power cleans 95/65 RX+ 135/95 (55 and over 75/55) 5 over the bar lateral burpees Cool Down: 50 GHD sit-ups or 50 Military ab-mat sit-ups CFHSV