March 2015

WOD: A. Power Snatch to OHS to Hang Squat Snatch Complex E2MOM for 5 sets B. Complete the following for time of: 200m run 10 power snatch 105/70 RX+ 135/95 (55 and over 85/60) 20 back squats 105/70 RX+ 135/95 (55 and over 85/60) 400m run 8 power snatch 105/70 RX+ 135/95 (55 and over 85/60) […]

WOD: A. Turkish Get Ups: 5 minutes of instruction, then 10 minutes to build up to a max Turkish get up for each arm B. 3 rounds for time of: 9 deadlifts 225/155 RX+ 275/185 (55 and over 185/125) 15 pull-ups RX+ CTB 21 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 16kg/12kg)

WOD: A. Power Clean and Jerk: 3-2-1-1-1 E2MOM B. “Chest Pump” by DB 12-10-8-6-4-2 rep rounds of: power clean 135/95 ring dips shoulder to overhead 135/95 push-ups OPEN ATHLETES! Don’t forget to SUBMIT YOUR SCORE for 15.5 no later than 7PM TONIGHT!

WOD: In order, and for time: 30 push press 75/55 or 95/65 30 ab-mat unanchored sit-ups 30 power snatch 75/55 or 95/65 30 double unders 30 KBS 32kg/24kg or 24kg/16kg 30 hand release push-ups 30 SDHP 75/55 or 95/65 30 burpees 30 pull-ups 30 WBS 20/14 10’/9′ 30 hang cleans 75/55 or 95/65 CFHSV Running &

OPEN WOD 15.5 27-21-15-9 reps of: Row (calories) Thrusters 95/65 Masters 55 years and older: 27-21-15-9 resp of: Row (calories) Thrusters 65/45 REMINDER: We will be hosting The Open today at 915am and 515pm. Our regular 915am, 515pm and 615pm classes are canceled. Come cheer on your fellow CFHSV athletes as they tackle the last WOD of

WOD: With a continuously running clock starting on the exact time marks below, complete the following: At 0:00, sprint 200m, then rest: At 3:00, sprint 200m, then rest At 6:00, sprint 400m, then rest At 10:00, sprint 400m, then rest At 14:00, sprint 800m, then rest At 21:00, sprint 400m, then rest At 25:00, sprint 200m,

WOD: A. 1.1 Cluster: 1 power clean to 1 hang squat clean E3MOM for 15 minutes B. 10 minute AMRAP of: 1 power clean 115/80 RX+ 155/105 (55 and over 95/65) 1 hang squat clean 115/80 RX+ 155/105 (55 and over 95/65) 1 barbell push-up 2 power clean 2 hang squat clean 2 barbell push-ups 3

WOD: A. Sumo Deadlift: 4 sets of 6 reps E2MOM B. 3 minute AMRAP of: 250m row 15 sumo deadlift 135/95 RX+ 185/125 max reps box jumps 24″/20″ rest 3 minutes 3 minute AMRAP of: 250m row 15 sumo deadlift 135/95 RX+ 185/125 max reps box jumps 24″/20″ rest 3 minutes 3 minute AMRAP of: 250m

WOD: A. OHS: 4 sets of 6 reps E2MOM B. Complete the following for time of: 21 thrusters 105/75 21 pull-ups 15 OHS 105/75 15 chest to bar pull-ups 9 thrusters 105/75 9 pull-ups 6 OHS 105/75 6 chest to bar pull-ups 3 thrusters 105/75 3 pull-ups CFHSV OPEN Athletes do not forget to SUBMIT YOUR SCORE

WOD: A. 1 Strict Press to 5 Push Press to 1 Split Jerk E3MOM for 5 sets B. 15 minute AMRAP of: 20 burpees 20 pull-ups 20 HSPU 15 burpees 15 pull-ups 15 HSPU 10 burpees 10 pull-ups 10 HSPU 5 burpees 5 pull-ups 5 HSPU Get as far as you can get. If you get