November 2019

CROSSFIT LINCHPIN TEST 5 For Time:20 Back Squats 185/125 *RX+225/155 MRX 135/95 (Bar is on Floor)2 mile run (3200m)20 Back Squats *Courtesy CF Linchpin, *RX+ is CF Linchpin Test*

CFHSV 7th Annual“Iron Bowl & College Gameday WOD” Kick off: 9AM Arrive early to warm up on your own. Don’t forget to wear your team colors!

“Team Turkey Time” by DB For Time:400m Turkey (WB) Run/Carry (team carries 1WB switching WB to partner as needed) 30 Alternating Partner Hand Release Push-Ups RX+ Handstand Push-Ups 30 Turkey Tosses Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′ (Partner 2 is in Plank Position)30 Turkey Tosses (Partner 1 in Plank)400m Partner Turkey (WB) Run/Carry30

DBs 5×5 E5MOM Each 5min For Time: 400m Run, Row or 1km Assault Bike15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10 Kettlebell Goblet Step-Ups 24/20″ MRX 20/18″ Rest Remainder Of Time 400m Run, Row or 1km Assault Bike15 Thrusters 95/65 RX+115/75 MRX 75/55 10 Bar Muscle-Ups or 10 Burpee Pull-Ups Rest Remainder Of Time Add Weight 400m Run, Row or

Happy Thanksgiving All Classes Cancelled

SumoDeadlift E3MOM 8 – 6 – 4 – 2 For Time: 21 SumoDeadlifts 225/155 MRX 185/125 21 Handstand Push-Ups MRX 2/4″ Rise 600m Row, Run or 1.5km Assault Bike 15 SumoDeadlifts 15 Handstand Push-Ups MRX 2/4″ Rise 400m Run, Row or 1km Assault Bike 9 SumoDeadlifts 9 Handstand Push-Ups MRX 2/4″ Rise 200m Row, Run or 0.5km Assault Bike Core &

“Hammer” 5 Rounds For Time: 5 Power Clean 135/95 MRX 95/65 10 Front Squat5 Jerks20 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

“Motor Malfunction” by DB For Time: 1200m Run / Row or 3km Assault Bike2 Rope Climbs 15′ MRX 1 to 15 / 2 to 10′ 50 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 1000m Run / Row or 2.5km Assault Bike 2 Rope Climbs 15′ MRX 1 to 15 / 2 to 10′50 WallBall Shots 20/14 to 10/9′

“Holy Tabata” by DB For Total Reps: Deadlift 165/115 RX+185/125 MRX 135/95 REST 1min Over the Bar Burpees REST 1min Handstand Push-Ups MRX Push-Ups REST 1min One Arm Kettlebell Snatch 24/16kgs RX+ 32/24 MRX 20/12 *switch arm each 20sec* REST 1min Toes to Bar REST 1min **On Holy Tabata, Athlete can pick the order in

Power Snatch to Snatch Balance EMOM 2 – 2 – 2 Rest 2min/add weight Squat Snatch EMOM 2 – 2 – 2 Rest 2min/add weight Power Snatch to Snatch Balance EMOM 1 – 1 – 1 Rest 2min/add weight Squat Snatch EMOM 1 – 1 – 1 6min AMRAP 3 Power Snatch 115/75 RX+135/95 MRX