November 2014

WOD: A. Strict Press: 6 – 4 – 2 – 2 – max reps @ 80% E2:30MOM B. Open Workout 12.3 18 minute AMRAP of: 15 box jumps 24″/20″ 12 push press 115/75 9 toes to bar Masters 55 years and older 18 minute AMRAP of: 15 box jumps or step ups 20″ 12 push press 95/55 9 […]

WOD: A. Bench Press: 6 – 4 – 2 – 2 – max reps at 82% E2:30MOM B. Complete the following descending and ascending ladder couplet for time of: Buy In: 20 HSPU or 5 wall walks RX+ 4″/2″ deficit (55 and over 20 hand release push-ups or 4″ rise HSPU) 20 pulls-ups RX+ CTB /

WOD: “Hammer” 5 rounds for time of: 5 power clean 135/95 10 front squats 135/95 5 jerks 135/95 20 pull-ups rest 90 seconds between each round Enlarge image U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based

WOD: 2 WODs each for time of: Begin at the 0:00 mark Run 2 miles for time Begin at the 20:00 mark Complete the following for time of: 100 KBS 24kg/16kg RX+ 32kg/24kg **Catch** Every time you break (stop actively swinging the kettle bell) you must perform 10 WBS 20/14 10’/9′ Score is both times listed

WOD: A. Sumo Deadlift: 6 – 4- 2 – 2 – max reps at 80% E2:30MOM B. 2 WODs, each for time of: Begin at the 0:00 mark 4 rounds for time of: 10 sumo deadlift 225/155 or 185/125 1 rope climb 15′ or 10 pull-ups (athlete must choose one or the other) adjust weights Begin

WOD: 20 minute AMRAP of: Buy in: 800m run then, 25 WBS 20/14 10’/9′ 50 double unders 5 bar muscle ups or 5 double push-up burpee pull-ups CFHSV Running & Endurance WOD: Complete the following for time of: 1000m Row 800m Run 2000m Row 1600m Run 1000m Row 800m Run meet at CFHSV at 8am

WOD: A. Hang Power Clean: 4-3-2-1-1 E2MOM B. 10 rounds for time of: 5 HSPU RX+ strict HSPU (55 and over hand release push-ups) 5 hang power clean 135/95 RX+ 185/125 (55 and over 95/65) 5 burpee box jumps 24″/20″ RX+ 30″/24″ (55 and over 24″/20″ jumps or step-ups) YOGA is canceled tonight.

WOD: A. Front Squat: 6 – 4 – 2 – 2 – max reps at 80% E2:30MOM B. Open WOD 11.6 7 minute ascending AMRAP of: 3 thrusters 100/65 3 chest to bar pull-ups 6 thrusters 100/65 6 chest to bar pull-ups 9 thrusters 100/65 9 chest to bar pull-ups 12,12,12…15,15,15…18,18,18…continue pattern until time expires Masters 55

WOD With Warriors Veteran’s Day WOD “Armistice” Round 1: 9 minute AMRAP of: 100m sprint / 11 sit-ups / 11 air squats 100m sprint / 22 sit-ups / 22 air squats 110m sprint / 33 sit-ups / 33 air squats *add 11 to the sit-ups and the air squats for each additional round* 2 minute rest and reflection,

WOD: “Walsh” 4 rounds for time of: 22 burpee pull-ups 22 back squats 185/125 run 200m with a 45/25 pound plate overhead Enlarge image U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died