February 2016

WOD: E5MOM x 3 1st 5 minute: max set unbroken pull-ups 2nd 5 minute: max set unbroken box jumps 3rd 5 minute: max set unbroken WBS 20/14 10’/9′ *athletes rest in between events once they have completed the movement* B. 12 minute AMRAP of: 10 pull-ups 10 box jumps 24″/20″ 10 WBS 20/14 10’/9′ (55 and […]

WOD: A. In 15 minutes, build up to a 20RM hang power clean B. 11 minute Ascending AMRAP of: 1 hang power clean 145/105 RX+ 185/125 (55 and over 125/80) 1 front squat 145/105 RX+ 185/125 (55 and over 125/80) 1 HSPU or shoulder to overhead 145/105 RX+ 185/125 (55 and over 125/80) 1 burpee pull-ups

WOD: A. In 10 minutes, build up to a heavy thruster and prep/warm-up for WOD. B. OPEN WOD 15.5 27 – 21 – 15 – 9 reps for time of: row for calories thrusters 95/65 (55 and over 65/45) C. Core Development: 30 GHD sit-ups 1 minute high plank hold 1 minute left side plank hold

WOD: “HELEN” 3 rounds for time of: 400m run 21 KBS 24kg/16kg 12 pull-ups

WOD: A. In 15 minutes, achieve a 20RM hang power snatch B. 6 rounds for time of: 5 hang power snatch 115/75 (55 and over 95/55) 6 toes to bar 7 box jumps or step-ups 24″/20″ 1 rope climb 15′ (55 and over 10′) Check out Mason Dixon’s menu for next week. Feb 8 To place

Thank you Wendy Wiggins for the amazing photos of our CFHSV Team at The Big Nasti this past weekend! WOD: A. In 15 minutes, achieve a 20RM back squat rest 2 minutes, then: 1 minute max reps back squat 95/65 or 75/45 rest 2 minutes, then: 1 minute max air squats B. 8 minute AMRAP of: 4 bar facing burpees 8

WOD: For Time: 5 calorie row — 10 double unders 50m run — 5 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) 10 calorie row — 20 double unders 100m run — 10 KBS 20 calorie row — 40 double unders 200m run — 20 KBS 40 calorie row — 80 double unders 400m run —

WOD: A. In 15 minutes, build up to a 20RM shoulder to overhead from the floor. B. “Punxsutawney Phil” by DB 12 minute ascending AMRAP of: 1 hand release push-up 1 pull-up RX+ chest to bar pull-up 1 power clean 135/95 RX+ 165/115 (55 and over 115/75) 1 push press or push jerk 135/95 RX+ 165/115