November 2017

Marine Corps Birthday Celebration! For Time: -1600m Run or Row for the Marine Corps Then “MARCO” 3 Rounds For Time Of: -21 Pull-ups -15 HSPU – 9 Thrusters 135/95 MRX 95/65 Then -1600m Row or Run (opposite of start) for the Marine Corps U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, […]

Bench Press: 6 – 5 – 4 – 4 – 4 E2:30MOM For Time: -Run 400m -5 WallWalks (all athletes) then -10 HSPU or 3 more WallWalks -1 Rope Climb 15′ RX+ Legless MRX 10′ -Run 200m -30 WallBalls -2 Rope Climbs 15′ MRX 10′ -Run 400m -25 Push Press 95/65 RX+ 115/75 MRX 75/55 -1 Rope

Deadlift = 6 – 5 – 4 – 4 – 4 E2:30MOM 6 minute AMRAP: -15 Deadlifts Bodyweight/75% bodyweight -15 Anchored Weighted Sit-Ups 25/15lbs RX+GHD Sit-ups MRX 15/10lbs REST 3 minutes 6 minute AMRAP: -5 Deadlifts Bodyweight/75% bodyweight -9 T2B -15/12 calorie Row or Bike Athletes choice which 6min AMRAP to start with Core Development -20 Hip Extensions to Glute Ham

Back Squat: 6 – 5 – 4 – 4 – 4 E2:30MOM Team WOD 10 minute AMRAP: -Partner 1: Row 200m or 0.5km Bike -Partner 2: Row 200m or 0.5km Bike -Partner 1: 15 Thrusters 75/55 RX+ 95/65 MRX 45/55 -Partner 2: 15 Thrusters -Partner 1: 10 Pull-ups RX+ C2B -Partner 2: 10 Pull-ups RX+ C2B REST 2

Hang Power Snatch: 2-2-2-2 EMOM Rest 2 minutes /add weight Hang Power Snatch 1-1-1-1 EMOM Rest 2 minutes /add weight Power Clean: 2-2-2-2 EMOM Rest 2 minutes /add weight Power Clean: 1-1-1-1 EMOM Rest 2 minutes /add weight 3 Rounds For Time: -7 Hang Power Snatch 115/75 RX+ 135/95 MRX 95/65 -42 Double Unders Rest 3 minutes /add weight 3 Rounds For Time: -7 Power

“Amanda meets Annie” by DB For Time: – 9 Ring Muscle-Ups MRX 9 Burpee Pull-ups -50 Double Unders -50 Sit-ups ab-mat Anchored RX+ GHD – 9 Squat Snatch 135/95 MRX 95/65 -40 Double-Unders -40 Sit-ups ab-mat Anchored RX+ GHD – 7 Ring MUs MRX 7 Burpee Pull-ups -30 Double Unders -30 Sit-ups ab-mat Anchored RX+ GHD

Strict Press: 5 – 3 – 1 Push Press 3 – 2 – 1 Push or Split Jerk 2 – 1 – 1 E2MOM For Time: -10 Over Bar Burpees -10 Deadlifts 155/105 RX+ 205/140 MRX 125/80 – 1 Hang Clean & Shoulder To Overhead – 8 Over Bar Burpees – 8 Deadlifts – 2 Hang Clean & Shoulder To

Station Rotations x 2 Full Set Rotations -1 minute Max HSPU (strict or kip) or Wall Walks REST 1 minute -1 minute Strict Press to Push Press REST 1 minute -1min Max Dips (Ring or Bar; strict or kip) or Parallette Dip Push-ups REST 1 minute, and return back to start 3 minute AMRAP: -Run 400m and Max HSPU or Wall Walks REST

Congratulations CFHSV on an amazing showing of support and fundraising for our annual Barbells For Boobs event! Collectively, our CFHSV Team raised $9,142 from over 185 individual donations! Thank you for rallying around and supporting such an important cause! Front Squat: 6 – 5 – 4 – 4 – 4 E2:30MOM For Time: -10 OHS 95/65 RX+