October 2020

Differing Deadlifts Build Up E2MOM 10 Regular Deadlifts – 10 Sumo Deadlifts10 Left Arm & 10 Right Arm Kettlebell Suitcase Deadliftss 5 Regular Deadlifts – 5 Sumo Deadlifts5 Left Arm & 5 Right Arm Kettlebell Suitcase Deadlifts 21min AMRAP: 5 Sumo Deadlifts 275/185lbs RX+ 315/215 MRX 205/135 200m Run/Row/ 0.5k Assault Bike 10 Deadlifts or […]

For Max Load E2MOM x 14min 1 Hang Power Snatch to 1 Power Snatch 15min AMRAP: 9 Alternating Legs Toes to Bar15 Hang Power Snatch 95/65 RX+115/75 MRX 75/55 21 Calorie Row/Assault Bike 400m Run UnBroken/Straight Through Challenge: 1min High Plank Hold 1 Push-up E10Sec 11 Barbell Sit-Up to Press1min Hollow Hold11 Push-Ups 1min Low

For Max Load E2MOM x 14min 1 Clean (power or squat) to 1 Front Squat to 1 Shoulder to Overhead “A New Goal” by DB For Time: 30 Cleans 135/95 RX+155/105 MRX 95/65 30 Front Squats30 Shoulder to Overhead *can squat clean in for rep 30 and thruster out for rep 60* Core & Grip

“Getty Up & Grace” by DB For Time: 8 Clean & Jerks 135/95 RX+165/115 MRX 95/65 800m Run/Row/ 2k Assault Bike 6 Clean & Jerks600m Run/Row/ 1.5k Assault Bike 4 Clean & Jerks 400m Run/Row/ 1k Assault Bike2 Clean & Jerks200m Run/Row/ 0.5k Assault Bike 10 Clean & Jerks CFHSV Running & Endurance WOD: 30

Master Qualifier Event 4 2014 For Time: 100 Pull-Ups100 WallBall Shots 20/14 to 10/9′ MEN 55-5975 Pull-Ups 100 Wallballs Shots 14lbs to 10′ MEN 60+50 Pull-Ups 100 Wallballs Shots 14lbs to 10′ WOMEN 55-5975 Pull-Ups 100 Wallballs Shots 10lbs to 9′ WOMEN 60+50 Pull-Ups 100 Wallballs Shots 10lbs to 9′ **********************************************************************CFHSV will be hosting Barbells

Overhead Squat Build Up (from floor) 10 minutes to build up to a heavy single CF GAMES WOD (RX+) “Nasty Nancy”5 Rounds For Time: 500m Run15 Overhead Squats 115/75lbs RX+185/125 MRX 85/60 15 Bar Facing Burpees **********************************************************************CFHSV will be hosting Barbells For Boobs Monday, October 26th during all regularly scheduled classes! * WOD * Raffle

Bench Press E3MOM 8 – 4 – 2 – 6 – 3 3min AMRAP: 5 Snatch 95/65 RX+115/75 MRX 75/55 10 Barbell Push-Ups MRX Push-Ups 10 Wallball Sit-Ups 20/14lbs MRX 20/10lbs REST 2min 3min AMRAP: 5 Barbell Push-Ups MRX Push-Ups 10 Power Clean5 Toes to Bar REST 2min 3min AMRAP: 5 Over Bar Burpees5 Hang

Sumo Deadlifts E3MOM 8 – 4 – 2 – 6 – 3 11min AMRAP: 11 Russian Kettlebell Swings7 Left Leg and Left Arm Kettlebell Deadlifts 11 Russian Kettlebell Swings7 Right Leg and Right Arm Kettlebell Deadlifts 11 Pull-Ups RX+ Chest to Bar Pull-ups Kettlebell = 24/16kgs RX+ 32/24 MRX 20/12 Grip Development: 400m Farmers Carry

“Brothers in Arms” by DB 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar4 Handstand Push-Ups MRX Hand Release Push-Ups8 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kg 12 Deadlifts 155/105lbs RX+ 185/125 MRX 115/759 Hang Power Clean6 Shoulder to Overhead 6min Isometric EMOM Challenge: Min 1 = Handstand HoldMin 2 = Iron Chair Hold on

“The Christopher Columbus Chipper” For Time:14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch14 Overhead Squat14 Barbell Push-Ups500m Nina Row or 1.2K Bike **Add cargo/weight** 14 Over Bar Burpees 14 Power Cleans 115/75 RX+ 135/95 MRX 95/65 14 Thrusters500m Pinta Row or 1.2K Bike **Add cargo/weight** 14 Deadlifts 135/95 RX+