November 2015

Marine Corps Birthday Celebration WOD: Marine Corps Physical Fitness Test Event 1: pull-up or flexed arm hang Event 2: 2 minutes max crunches Event 3: 3 mile run for time rest 3-5 minutes, then CFHSV Extra Celebration for Marines! 2 minutes max reps hand release push-ups rest 2 minutes 2 minute max reps toes to bar rest 2 minutes Max high plank hold […]

WOD: A. Front Squats: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. 14 minute AMRAP of: 14 calorie row 7 barbell burpee deadlifts 145/100 RX+ 195/130 (55 and over 105/70) 3 hang squat clean to shoulder to overhead 145/100 RX+ 195/130 (55 and over 105/70) rest exactly 3 minutes, then: “FINISHER” 6 minutes

WOD: “KUTSCHBACH” 7 rounds for time of: 11 back squats 185/125 10 jerks 135/95 U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the

WOD: “EVA” 5 rounds for time of: 800m run 30 KBS 32kg/24kg 30 pull-ups OR “KELLY” 5 rounds for time of: 400m run 30 box jumps 24″/20″ 30 WBS 20/14 10′ CFHSV Running & Endurance WOD: 10 rounds of: 100m lateral cone sprint, walk back rest 2 minutes, then: 1:30 burpee wheel of death Accumulate, in order: 2

WOD: A. Clean & Jerk and Dip and HSPU Training 1st minute – 1-3 reps: 1 rep = 1 power clean to 1 push press to 1 hang squat clean & jerk 2nd minute – rest 3rd minute – 1-5 strict dips to 1-10 kipping dips to 1-5 strict HSPU to 1-10 kipping HSPU 4th minute

WOD: A. Bench Press: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. 8 minute AMRAP of: 10 push press 95/65 RX+ 115/80 (55 and over 75/55) 10 toes to bar 10 hand release push-ups 30 double unders rest 3 minutes 4 minute AMRAP of: 5 push press 95/65 RX+ 115/80 (55 and over

WOD: A. Deadlift: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. For Time: 16 bodyweight deadlift RX+ add 25% to BW 800m run or row 16 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) 800m row or run (opposite of last) 12 bodyweight deadlift RX+ add 25% to BW 400m run or row

WOD: A: Back Squat: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. 7 rounds for time of: 200m run 7 power clean 125/85 RX+ 155/105 (55 and over 105/70) 7 box jumps or step ups 24″/20″ C. Core Development: 2 rounds not for time of: 25 sit-ups (athlete’s choice) 30 seconds opposing leg

WOD: A. Snatch and Pull-up Training Complex: 4 rounds (16 minutes) 1st minute: 1-3 reps: 1 rep = 1 power snatch to OHS to hang squat snatch (can’t drop bar) 2nd minute: rest 3rd minute: 1-5 reps: 1 rep = 1 pull-up to 1 chest to bar pull-up to 1 bar muscle-up 4th minute: rest B.