September 2015

WOD: A. Snatch Cluster Training: E2MOM x 14 minutes 1 snatch deadlift to 1 power snatch to 1 snatch balance to 1 hang squat snatch B. Masters and Teen CF Games WOD: “SQT” 3 rounds for time of: 10 power snatch 95/65 200m shuttle sprint Core Development: Accumulate 1 minute high plank hold 25 barbell evil […]

WOD: Start with Run or Row, and alternate interval training Run and Row: 0:00 min mark: Row 500m or Run 400m 4:00 min mark: Run 400m or Row 500m 8:00 min mark: Row 750m or Run 600m 13:00 min mark: Run 600m or Row 750m 18:00 min mark: Row 250m or Run 200m 21:00 min mark:

WOD: A. Strict Press: 5 sets of 4-5 reps TEMPO E2:30MOM B. “Soccer Chipper Simile” For Time: 20 ground to overhead 155/105 RX+ 185/125 4 rope climbs 15′ or 20 pull-ups RX+ 4 legless rope climbs 15′ or 30 strict pull ups 30 HSPU RX+ 100ft handstand walk Core & Shoulder Development: Accumulate 1 minute L-sit

WOD: A. OHS: 5 sets of 4-5 reps TEMPO E2:30MOM B. “Burpee Snatch Ladder” For Time: 20 over the bar/lateral burpees 10 squat snatch or Power Snatch to OHS 55/35 or 75/55 or 95/65 18 over the bar/lateral burpees 8 squat snatch or Power Snatch to OHS 75/55 or 95/65 or 115/80 16 over the bar/lateral

We will have ALL classes today! Childcare is CANCELED. WOD: “Lumberjack 20″ For Time: 20 deadlifts 275/185 400m run 20 KBS 32kg/24kg 400m run 20 OHS 115/75 400m run 20 burpees 400m run 20 chest to bar pull-ups 400m run 20 box jumps 24″/20” 400m run 20 squat cleans 115/75 400m run On Nov. 5, 2009 at

WOD: A. Back Squat: 5 sets of 4-5 reps TEMPO E2:30MOM B. 4 rounds for time of: 25 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/16kg) 25 ab-mat sit-ups Military anchored RX+ GHD sit-ups 25 goblet squats 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/16kg) 400m run CFHSV Running & Endurance WOD: 400m Run Backwards rest 1:00 10 Squat Jumps 400m

WOD: “Heavy DT” 5 rounds for time of: 12 deadlifts 205/145 9 hang power clean 205/145 6 push jerks 205/140 OR “Double DT” 10 rounds for time of: 12 deadlifts 155/105 9 hang power cleans 155/105 6 push jerks 155/105 Enlarge image In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary,

– WOD: A. Olympic Lifting: EMOM x 5 minutes: 1 Squat Clean and 2 Jerks reset/rest 2 minutes EMOM x 5 minutes: 1 Power Clean to 1 Hang Squat Clean and 1 Jerk reset/rest 2 minutes In 5 minutes, build up to a tough Squat Clean & Jerk B. Sprint Rounds: For Time: 5 hang power clean 135/95 (55 and over

WOD: A. Deadlift: 5 sets of 4-5 reps TEMPO E2:30MOM B. 3 rounds for time of: 5 deadlifts 275/185 RX+ 315/215 (55 and over 225/140) 10 box jumps 24″/20″ RX+ 30″/24″ (55 and over 24″/20″ step ups) 10 toes to bar 5 deadlifts 275/185 RX+ 315/215 (55 and over 225/140) 200m sprint 10 pull-ups RX+ chest

WOD: A. Bench Press: 5 sets of 4-5 reps TEMPO E2:30MOM B. 12 minute AMRAP of: 3 barbell push-ups 3 shoulder to overhead 135/95 RX+ 165/115 (55 and over 105/70) 30 double unders 6 barbell push-ups 6 shoulder to overhead 135/95 RX+ 165/115 (55 and over 105/70) 30 double unders 9 barbell push-ups 9 shoulder to