December 2016

WOD: A. OHS E3MOM Build Up -8 -6 -4 -2 B. 4 Rounds for time of : -6 Muscle Ups (rings) MRX 6 pull ups & 6 dips -12 Toes to Bar -6 OHS 135/95 RX+ 165/115 MRX 95/65 -12 Cal Row C. Core Development -25 GHD Sit Ups -25 Back Extensions -25 Butterfly Ab Mat […]

WOD ” CrossFit Total with a Twist ” -15min to Achieve a Max Back Squat -15min to Achieve a Max Bench Press -15min to Achieve a Max Deadlift REMINDER: Christmas Holiday Schedule Friday, 12/23: CFHSV Annual “12 Days of Christmas” WOD during all regularly scheduled classes Saturday, 12/24: 8AM, 9AM, and 10AM classes. Childcare IS available from 830AM-1115AM.

WOD: “What Girl Is It?” by DB For Time: 200m run 15 OHS 95/65 (MRX 75/55) 15 toes o bar 250m row 15 thrusters 95/65 (MRX 75/55) 15 pull-ups 400m run 15 deadlifts 95/65 (MRX 75/55) 15 HSPU (MRX 2″/4″ rise) 500m row 15 WBS 20/14 10′ (MRX 20/10 9′) 15 SDHP 95/65 (MRX 75/55) 200m

WOD ” Filthy Fifties ” For time : -50 Box Jumps 24″ -50 Jumping Pull Ups -50 Kettlebell Swings 16kg -50 Walking Lunge Steps, alternating -50 Knees to elbows -50 Push Press 45/35lbs -50 Back/Hip Extensions -50 Wall Ball Shots 20/14lbs 10′ -50 Burpees -50 Double Unders REMINDER: Christmas Holiday Schedule Friday, 12/23: CFHSV Annual “12 Days of

WOD: A. Alternating Bench Press & Hang Power Snatch: 6 – 4 – 2 – 1 E2MOM B. 3 minute AMRAP of: 5 hang power snatch 115/75 RX+ 155/105 (MRX 95/65) 10 barbell push-ups rest 2 minutes 3 minute AMRAP of: 5 hang power snatch 5 bar facing burpees rest 2 minutes 3 minute AMRAP of:

WOD: 2 Rounds for time : -200m Run -20 V-Ups to War Bar -200m Run -20 Military Anchored Ab-Mat Sit-Ups RX+ GHD Sit-Ups -REST 3:00 1 Round for time : -400m Run -40 V-Ups to War Bar -400m Run -40 Military Ab-Mat Sit-Ups RX+ GHD Sit-Ups -REST 4:00 1 Round for time : -200m Run -20

WOD: A. Front Squats 1 & 1/4 : E2MOM : -5/6 -4/5 -3/4 -1/2 B. For Time : -25 Calorie Row -25 Pull Ups -25 WBS 20/14lbs 10/9′ (MRX 20/10lbs 9′) -20 Calorie Row -20 Pull Ups -20 WBS -15 Calorie Row -15 Pull Ups -15 WBS -10 Calorie Row -10 Pull Ups -10 WBS -5

WOD: A. 1 Max set of Unbroken HSPU B. Strict Press & Push Press E2MOM -6 Strict Press -6 Push Press -4 Strict Press -4 Push Press -2 Strict Press -2 Push Press C. For Time: -21 Deadlifts 155/105 RX+ 185/125 MRX 125/80 -9 Burpee Box Jump Overs 24/20″ RX+ 30/24″ MRX 20/18″ -15 Hang Power

WOD : A. 1 set of MAX Unbroken Pull Ups or Chest to Bar Pull Ups B. For Time : -250m Row -21 Thrusters 95/65 RX+ 115/80 (MRX 75/55) -REST 2:00 -200m Run -21 Chest to Bar Pull Ups (MRX Pull Ups) -REST 2:00 -500m Row -15 Thrusters -REST 2:00 -400m Run -15 Chest to Bar Pull Ups (MRX Pull Ups) -1000m

WOD: A. Hang Power Snatch to Power Snatch Cluster: 1-1-1-1-1 E2MOM B. TEAM WOD: 20 minute AMRAP of: 50 double unders ~each partner completes 25, break up as desired~ 40 Russian KBS 32/24kg (MRX 24/6kg) ~each partner completes 20, break up as desired~ 30 back squats 95/65 (MRX 75/55) ~alternating reps~ 20 toes to bar ~each partner completes 10, break up as desired~ 10