December 2014

WOD: A. Strict Press: 10 – 5 – 10 – 5 – max reps @70% E2:30MOM B. 9 minute AMRAP of: 6 pull-ups R+ CTB pull-ups 6 toes to bar 6 split jerks alternating feet 135/95 RX+ 165/115 (55 and over 115/80) “Finisher” As soon as the AMRAP is complete, 5 minutes to establish a 1RM […]

WOD: A. Front Squat: 10 – 5 – 10 – 5 – max reps @ 70% B. “Kettlebell Killed the CrossFit Star” by DB Complete the following for time of: 13 KBS 24kg/16kg RX+ 32kg/24kg 1 goblet squat 24kg/16kg RX+32kg/24kg 12 KBS 2 goblet squats 11 KBS 3 goblet squats Continue pattern until 1 KBS and

WOD: Complete the following Chipper for time of: 50 deadlifts 115/80 RX+ 145/100 (55 and over 95/65) 45 WBS 20/14 10′ 40 pull-ups 35 hand release push-ups 30 toes to bar 30 over the bar burpees 25 back squats 115/80 RX+ 145/100 (55 and over 95/65) 20 cleans 115/80 RX+ 145/100 (55 and over 95/65) 15

WOD: A. In 10 minutes build up to a max weight of the following complex: 5 hang clean to 5 shoulder to overhead B. For time: 50 double unders 21 hang clean 95/65 RX+ 135/95 (55 and over 75/55) 21 shoulder to overhead 95/65 RX+ 135/95 (55 and over 75/55) 50 double unders 15 hang clean

WOD: A. Back Squat: 10 – 5 – 10 – 5 – max reps at 70% B. Complete “Dropped Lung” by DB for time: 400m run 25 thrusters 75/55 (55 and over 45/35) 400m run 25 burpees 400m run 25 thrusters 75/55 (55 and over 45/35) 400m run 25 burpees REMINDER: HSPU workshop today at 1020am!

WOD: “KAREN” Complete the following for time of: 150 WBS 20/14 10′

WOD: Four 5 minute AMRAPs of: 400m run 25 box jumps or step-ups 24″/20″ max reps KBS 24kg/16kg or 32kg/24kg rest 1 minute between rounds SCORE = total reps KBS CFHSV Running & Endurance WOD: Row and Run Training 40min AMRAP of: Row 1000m Run 1000m meet at CFHSV at 8am

WOD: A. Deadlift: 10 – 5 – 10 – 5 – max reps @ 70% E2:30MOM B. 16 minute AMRAP of: 400m run AND 500m row buy in: then, 10 deadlifts 135/95 or 115/80 10 hang power cleans 135/95 or 115/80 10 front squats 135/95 or 115/80 10 shoulder to overhead 135/95 or 115/80

WOD: A. Bench Press: 10 – 5 – 10 – 5 – max reps @ 70% E2:30MOM B. 6 minute AMRAP of: 15 pull-ups 30 double unders rest 2 minutes 6 minute AMRAP of: 15 hand release push-ups 30 double unders *start where you left off, if on pull-ups, pick up on push-ups same number) SCORE

WOD: A. OHS 6 – 4 – 2 – 2 – max reps @ 80% B. 10 minute AMRAP of: 12 power snatch 75/55 12 WBS 20/14 10′ “Finisher” As soon as the AMRAP is complete 5 minutes to establish a 1RM snatch (power or squat)