November 2018

Hang Clean & Jerk Build-Up E2:30MOM 1 Hang Squat Clean & 3 Split Jerks 2 Hang Squat Cleans to 2 Split Jerks 3 Hang Squat Cleans to 1 Split Jerk 1 Hang Squat Clean & 1 Split Jerk 1 Hang Squat Clean & 1 Split Jerk For Time: 5 Hang Squat Clean Thrusters 155/105 RX+ 185/125 MRX 115/75 […]

“BERT” For Time: 50 Burpees (jump to a 45/25lb plate) 400m Run 100 Push-Ups 400m Run 150 Walking Lunges, alternating 400m Run 200 Air Squats 400m Run 150 Walking Lunges, alternating 400m Run 100 Push-Ups 400m Run 50 Burpees (jump to a 45/25lb plate) U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan.

Deadlifts & Back Squats Build-Up E2MOM 4 Deadlifts – 4 Back Squats 3 Deadlifts – 3 Back Squats 2 Deadlifts – 2 Back Squats 1 Deadlift – 1 Back Squat For Total Reps/Calories: 00:00 – 02:00 Row or Assault Bike for Calories 02:00 – 03:00 Rest 1 Minute 03:00 – 05:00 Run 200m – 1 Rope

Power Snatch & Hang Power Snatch Build-Up E2MOM 3 Tng Power Snatches – 3 Hang Power Snatches 2 Tng Power Snatches – 2 Hang Power Snatches 1 Power Snatch – 1 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch 9min AMRAP: 5 Power Snatches 95/65 RX+ 115/75 MRX 75/55 7 Over Bar Burpees 9 Hang

“Metabolic Madness 2” by DB E3MOM *Athletes can pick order of exercises, but must perform all 7 exercises* **Only rest is remaining time of E3MOM** 250m Row 250m Row 200m Run 200m Run 100 Doubles 0.5km A-Bike 30 WallBalls 20/14 to 10/9′ MRX 20/10 to 9′ Bench Press E3MOM 12 – 6 – 10 – 5 For Time: 200m Run

HERO WOD “TERRY” For Time: 1 Mile Run 100 Push-ups 100 Meter Bear Crawl 1 Mile Run 100 Meter Bear Crawl 100 Push-ups 1 Mile Run Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of

“HAMMER” 5 RFT: 5 Power Cleans 135/95 MRX 95/65 10 Front Squats 5 Jerks 20 Pull-Ups MRX Ring Rows Rest 90sec between each Round U.S. Army First Sergeant Michael “”Hammer”” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis,

“Team Turkey Time” by DB For Time: 400m Turkey Run/Carry (team carries 1 WB) 30 Alternating Partner Hand Release Push-Ups RX+ Handstand Push-Ups 30 Turkey Tosses, Partner 2 is in Plank Position 20/14 to 10/9′ MRX 20/10 9′ 30 Turkey Tosses, Partner 1 in Plank 400m Partner Turkey Run/Carry 30 Alternating Partner Turkey/Burpee Toes to Bar 400m

“Bring Sally Up” Squats 135/95 – 115/75 – 95/65 – 75/55 (or use a weight that you can do 20 reps unbroken) Start with bar on back; Song Plays – follow the lyrics. When it says Bring “Bring Sally Down, Squat and hold until told to come up, “Bring Sally Up” Don’t quit for whole song 10 Rounds

Happy Thanksgiving All Classes Cancelled Thanksgiving Week Schedule! Thursday, November 22nd: Closed — Happy Thanksgiving! Friday, November 23rd: TWO classes only at 915AM and 1030AM. We WILL have childcare for both starting at 9AM. Saturday, November 24th: CFHSV Annual Iron Bowl WOD at 9AM. All other classes canceled. We WILL have childcare starting at 830AM. Sunday, November 25th: regular schedule