November 2019

Back Squat E3MOM6 – 5 – 4 – 2 Mainsite WOD On a 29-minute Clock: 5min AMRAP of: 10 Strict Pull-ups, 20 Push-ups, 30 Squats 1min Rest *mark rounds/ pick up with pull-up* Then, 5min AMRAP of:8 Strict Pull-ups, 16 Push-ups, 24 Squats 1min Rest *mark rds/ pick up with pull-up* Then, 5min AMRAP of: 6 Strict […]

Congratulations CFHSV on an outstanding performance in the 2020 OPEN! Affiliate Standings: Out of over 11,000 AFFILIATES! 65th for top 10 scores each week 79th for top 4 scores each week 102nd for top 2 scores each week Congratulations to our top performing athletes ages 18-34, out of over 120,000 men and over 90,000 women

7 min Build Up to a Max Strict Press to OH Lunge L & OH Lunge R Leg 7 min Build Up to a Max Push Press to OH Lunge L & OH Lunge R Leg Team WODs 2min AMRAP: Partner 1 Row for CaloriesPartner 2 Perform 1 Overhead WallBall Lunge for Every Calorie Rowed

12min Build Up to a Max Set of Unbroken: Hang Power Clean to Shoulder to 0verhead 115/75 RX+ 155/105 MRX 95/65 *Bar can NOT rest on ground or shoulders or in crease of hips/legs! Bar can only rest locked out overhead or in Hang less than 3 sec. “Walley’s World 3” by DB 16min AMRAP: 32

“Sprinting Mr. JOSHUA” 5 Sprint Rounds For Time: 400m Run 30 GHD Sit-Ups MRX Military Ab-Mat Anchored 15 Deadlifts 250/170lbs MRX 185/125 REST 90sec between each Round SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor

Hang Power Clean EMOM 2 – 2 – 2 Rest 2min Squat Clean EMOM 2 – 2 – 2 Rest 2min Hang Power Clean E2MOM 1 – 1 – 1 Squat Clean E2MOM 1 – 1 – 1 3min Ascending AMRAP: 5 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/121 Burpee (1″ jumps clap Overhead) 10

For Time: Run 600 10 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 20 Air SquatsRow 200 or Assault Bike 0.5km15 Chest to Bar Pull-Ups 30 Air SquatsRun 40020 Shoulder to Overhead 115/75 RX+ 135/95 MRX 95/65 40 Air SquatsRow 400 or Assault Bike 1km20 Pull-Ups40 Air SquatsRun 20015 Split Jerk (alt feet)30 Air SquatsRow 600 or Assault Bike 1.5km10

Pause Split Jerks = Dip and pause for 2 seconds, then Drive and Split Jerk, pause in Split 2 seconds 2 reps EMOM for 5min – Rest 2min – 1 rep Split Jerk EMOM for 5min * bar is on floor* For Time:50 Handstand Push-Ups MRX 2/4″ Rise or 10 Wall Walks 50cal Row or

Roxanne Song Warm-up Every time they say Roxanne perform a burpee. “Nikoleta” by DB3min AMRAP: Run or Row 400m Max Reps Ring Muscle-Ups MRX Max Chest to Bar Pull-Ups Rest 30sec3min AMRAP: Row or Run 400m (opposite of last) Max Reps Bar Muscle-Ups MRX Max Ring or Bar Dips Rest 1min2min AMRAP: Run or Row

Heroes Veteran’s Day Challenge by DB Army “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-Ups 15 Overhead Squats 30 Pull-Ups 9 Overhead Squats 18 Pull-Ups Navy “JT” 21-15-9 Reps: Handstand Push-UpsRing Dips MRX Bar DipsPush-Ups Air Force “DT” 5 Rounds:12 Deadlifts 155/105lbs MRX 125/85 9 Hang Power Cleans6 Push JerksMarines “HANSEN” 5