October 2018

“CHRISTINE” 3 Rounds For Time: 500m Row 12 Deadlifts Bodyweight / 75% Bodyweight 21 Box Jumps/Step-ups 24/20″ Our Annual Barbells For Boobs event is Saturday, October 27th! Help CFHSV repeat for the fourth year in a row as Alabama State Champions! Get registered today and start fundraising!!

10min Build Up to: Max Set of Unbroken TnG Power Clean to Shoulder to Overhead 115/75 RX+ 135/95 MRX 85/60 *Bar can NOT rest on ground, in hang, or on shoulders, can only rest locked out overhead less than 3 seconds. “Walley’s World 2” by DB 15min AMRAP: 32 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 16

TriFecta Build-Up 5min to build up to a Heavy Hang Snatch 5min to build up to a Heavy Thruster 5min to build up to a Heavy Clean & Jerk For Time: 10 Bar Muscle-Ups MRX Burpee Pull-Ups 10 Clean & Jerk 135/95 RX+ 165/115 MRX 115/75 20 Chest to Bar Pull-Ups **Lower weight** 20 Thrusters 115/75 RX+ 135/95 MRX 95/65

Minute Drills w/30sec Rest/Transition 1st min = Max Strict Handstand Push-Ups – Rest 30 seconds 2nd min = Max Calories Row or Assault Bike – Rest 30 seconds 3rd min = Max Reps Strict Dips – Rest 30 seconds 4th min = Max Double-Unders – Rest 30 seconds 5th min = L-Seated DB/KB/BB Strict Press Rest 2min

Sumo Deadlifts and One Leg Deadlifts E2:30MOM 10 Sumo Deadlifts – 5 Left & 5 Right Leg Deadlifts 8 Sumo Deadlifts – 4 Left & 4 Right Leg Deadlifts 6 Sumo Deadlifts – 3 Left & 3 Right Leg Deadlifts “The KettleBell Kerfuffle” by DB 11min AMRAP: 11 Russian Kettlebell Swings 7 Left Leg and Left Arm Kettlebell

Back Squats & Clean & Jerks E2:30MOM 7 Back Squats – 4 Clean & Jerks 5 Back Squats – 3 Clean & Jerks 3 Back Squats – 2 Clean & Jerks 1 Back Squat – 1 Clean & Jerk 5min AMRAP: 20 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 15 Box Jumps 24/20″ RX+

Team WOD #1 (In Teams of 2) 11min AMRAP: Max Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 Max Double Unders Max Calorie Row or Assault Bike ** Athletes work at same time, but cannot perform the same exercise at the same time, athletes must balance/perform all 3 exercises to get reps. Rest 3min Team WOD #2 (In Teams of 2)

Deadlift E3MOM 6 – 4 – 3 – 5 – Max Reps “1 Deadly Mile” by DB For Time: 10 Deadlifts 400m Run 10 Deadlifts Rest 1min 10 Chest to Bar Pull-Ups 200m Run 20 Pull-Ups Rest 1min 10 KB Sumo Deadlift High Pull 400m Row 20 Russian Kettlebell Swings Rest 1min 10 Deadlifts 200m Row 10 Deadlifts

“GLEN” For Time: 30 Clean & Jerks 135/95 MRX 95/65 1 Mile Run MRX 1200m 10 Rope Climbs 15′ MRX 10 to 10′ or 5 to 15′ 1 Mile Run MRX 1200m 100 Burpees to a plate MRX 75 Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died

“Amanda or Elizabeth??” For Time: 9 Muscle-ups MRX Chest to Bar Pull-ups 9 Squat Snatch 135/95 MRX 95/65 21 Squat Cleans 21 Ring Dips MRX Bar 5 Muscle-ups MRX Chest to Bar Pull-ups + Bar Dips 5 Squat Snatch 135/95 MRX 95/65 15 Squat Cleans 15 Ring Dips MRX Bar Our Annual Barbells For Boobs event