October 2022

Back Squat Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 2 Rounds For Time: (16min cap) 16 Calorie Row/Bike or 200m Run 8 Overhead Squats 115/75 RX+135/95 MRX 95/65 16 Calorie Row/Bike or 200m Run12 Front Squat16 Calorie Row/Bike or 200m Run 16 Back Squat Core & Squat Development 1min Iron Chair Against Wall […]

For Time: (5min hard cap) 50 Calorie Row or50 Calorie Bike or600m Run REST 2min from Hard Cap 13min AMRAP: 30 Double Unders10 Left Arm Dumbbell Snatch 50/35lbs MRX 35/20 5 Left Arm Dumbbell Push-ups 30 Double Unders10 Right Arm Dumbbell Snatch 5 Right Arm Dumbbell Push-ups *compare to 20 Oct 21* Core & Chest Development 25 DB/KB

“The Christopher Columbus Chipper” For Time: (30min cap)14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch14 Overhead Squats14 Barbell Push-Ups500m Nina Row or 1.2k Bike **Add cargo/weight** 14 Over the 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+ 155/105 MRX 115/75

CROSSFIT LINCHPIN TEST 9 5 Rounds For Time: (20min cap)50ft Handstand Walk MRX 5 Wall Walks 5 Squat Cleans 225/155 MRX 155/105 *compare to Oct 20, 2019* Core & Overhead Development 1min Max Evil Wheels1min Double Kettlebell Overhead Hold1min High Plank Hold1min Max Dumbbell See Saw Strict Press 1min Low Plank Hold *************************************************************************************CFHSV will be hosting

Benchmark WOD “NICOLE” 20min AMRAP: Run 400meters Max Rep Pull-Ups (once you come off bar have to run 400m) Score is total Pull-ups completed in 20min *compare to Feb 15, 2020; Feb 24, 2019; 24 Jun 24, 2017* Core Development (2 rounds):15 Russian Twists 15 V-Ups15 Russian Twists 15 V-Ups 15 Hip Extensions CFHSV Running &

Team WODs: In 2 Athlete teams WOD #1 2000m Row or 5k Bike For Time (Rules = Athletes must switch every 250m for Row and 0.5k for Bike) **10min time cap** Rest 5min from time cap WOD #2 20min AMRAP: 20 Alternating Over the Bar Burpees 20 Alternating Deadlifts20 Alternating Hang Cleans20 Alternating Shoulder to Overhead 20

Front Squat Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 10min AMRAP: 1 Squat Clean2 Hang Squat Cleans3 Fronts Squats12 Box Jumps 24/20″ RX+30/24 MRX 20/18″ 18 Pull-ups RX+Chest to Bar MRX Ring Rows Barbell Weights = 155/105lbs RX+185/125 MRX 115/75 Flexibility and Core Development 2x30sec Couch

Bench Press Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 2 Rounds For Time: (12min cap) 100 Doubles or 400m Run 50 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs25/20 Hand Release Push-ups MRX Push-ups Kettlebell Development 10 Kettlebell One Arm, One Leg Deads (each side) 10 Kettlebell Turkish Get-ups (each arm)20

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 15min AMRAP: 21/19 Calorie Row/Bike or 300m Run15 WallBall Shots 20/14lbs to 10/9 MRX 20/10 to 9’ 9 Hang Power Snatch 135/95 RX+165/115 MRX 95/65 Core & Snatch Development 25 Evil Wheels25 Barbell or PVC Sotts Press (snatch

“Barbell Barbara” by DB4 rounds for time of: (40min cap) 5 Hang Squat Cleans 135/95 MRX 95/65 20 Pull-ups MRX Ring Rows5 Power Cleans30 Push-ups 5 Hang Squat Cleans40 Sit-ups (ab-mat anchored)5 Power Cleans50 Squats (air squat to wall ball is allowed) Rest exactly 3 minutes between each round Core & Flexibility Development 10 Reverse Rower