October 2015

WOD: “Jackie” For Time: 1000m row 50 thrusters 45/35 30 pull-ups

“Halloween Horror 3” by DB For Time: 31 Jack O Lantern swings 32kg/24kg/16kg/12kg 400m Ghost Chase 31 Frankenstein Front Squats 135/95 or 115/80 or 95/65 or 75/55 200m Pumpkin Carry 20/14 or 20/10 31 Zombie Hang Snatches 135/95 or 115/80 or 95/65 or 75/55 400m Ghost Chase 31 Deadman Deadlifts 135/95 or 115/80 or 95/65 or

WOD: A. Split Jerk: 3 – 2 – 1 – 1 – 1 E2MOM B. Push Press: 8 – 6 – 4 – 2 – 1 E2:30MOM C. 15 minute AMRAP of: 5 burpee chest to bar pull-ups RX+ burpee muslce-ups (ring or bar) 10 KBS 24kg/16kg RX+ 32kg/24kg 15 Military ab-mat sit-ups RX+ GHD sit-ups

WOD: A. Overhead Squat: 8 – 6 – 4 – 2 – 1 E2:30MOM B. 2 minute AMRAP of: 200m row to max HSPU or Strict Press 75/55 or 95/65 or 115/80 rest 1 minute 2 minute AMRAP of: 200m run to max reps squat snatch 75/55 or 95/65 or 115/80 rest 1 minute 4 minute AMRAP of: 400m row

WOD #1: 500m row for time, then Deadlift: 8 – 6 – 4 – 2 – 1 E2:30MOM WOD #2: 6 minute AMRAP of: 12 toes to bar 12 box jumps 24″/20″ (55 and over step ups okay) 12 deadlift 205/140 RX+ 245/165 (55 and over 185/115) rest 2 minutes 4 minute AMRAP of: 8 toes to bar 8 box

WOD: A. Bench Press: 8 – 6 – 4 – 2 – 1 E2:30MOM B. Sprint Rounds: For Time: Run 200m or Row 200m 6 push press 135/95 RX+ 155/105 (55 and over 105/70) 10/7 barbell push-ups RX+ 15/11 (55 and over 7/4) Row 200m or Run 200m (opposite of last) rest 2 minutes and repeat

WOD: A. Front Squats: 8 – 6 – 4 – 2 – 1 E2:30MOM B. 15 minutes AMRAP of: 1 power clean 95/65 RX+ 135/95 1 hang squat clean 95/65 RX+ 135/95 5 pull-ups 2 power clean 95/65 RX+ 135/95 2 hang squat clean 95/65 RX+ 135/95 6 pull-ups 3 power clean 95/65 RX+ 135/95 3

It’s a toast to the new box! Raise your barbells in honor and thanks! “Triple Team Toast” by DB In teams of 3, complete the following for time: 60 pull-ups (scale and/or 55+ ring rows) *any athlete can perform the pull-ups/ring rows but the other 2 athletes must be hanging from the pull up bar/holding barbell in top of

WOD: “McGhee” 30 minute AMRAP of: 5 deadlifts 275/185 13 push-ups 9 box jumps 24″/20″ Enlarge image Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment,

Our CFHSV community patiently awaited the construction of our current facility for what felt like forever. But finally, in late 2010, it was ready for us to make it our permanent home. At the time, it seemed like more space than we could ever imagine needing. We were ecstatic with our new box and all