admin

“Pearl Harbor” by DBFor Time:7 Ground to Overhead Gun Salute 115/75 RX+ 135/95 MRX 95/65 Run 400m for Battleship Arizona19 Torpedo Toes to Bar Rest 1min Row 353 Crushing Imperial Meters41 WallBall Bombs 20/14 to 10/9′ MRX 20/10 to 9′ Rest 1min Run 400m for Battleship Oklahoma7 Ground to Overhead Gun Salute Rest 1min Row […]

“ARTIE” 20min AMRAP: 5 Pull-ups10 Push-ups15 Air squats5 Pull-ups10 Thrusters 95/65lbs MRX 75/55 Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County

DeadLift EMOM x 10min 1st min = 5 Barbell Sumo Deadlifts 2nd min = 10 Right Arm Right Leg Kettlebell Deadlifts 3rd min = 10 Left Arm Left Leg Kettlebell Deadlifts 4th min = 5 Barbell Deadlifts5th min = REST “RANKEL” 20min AMRAP: 6 Deadlifts 225/155lbs MRX 185/125lbs 7 Burpee Pull-ups10 Kettlebell Swings 32/24 MRX

3min EMOM x 4 sets = 12min 1st Min = 10 BW/.75% Bench Press or 10 Parallette Push-Ups 2nd Min = 10 Kettlebell Goblet Squats or 10 KB Goblet Lunges (alt) 32/24/16 3min = REST TEAM WOD 3 Rounds For Time:P1 = 12 Barbell Push-ups / P2 = BB Plank Hold 6 Synchronized Hang Squat Cleans P2

Power / Squat / or Split Snatch Max Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 – 1 WODs *Athletes choice* Randy For Time: 75 Power Snatches 75/55lbs MRX 65/45 ORIsabel (power or squat) For Time: 30 Snatches 135/95lbs MRX 95/65 OR For Time: 100 DB/KB Snatches

3min EMOM x 4 sets = 12min First Minute = 1 Squat Clean to 5 Front Squats Second Minute = 3-5 Strict Pull-up/Chest to Bar to 3-5 Strict Toes to Bar Third Minute = Rest 2 Rounds For Time or (1 Round For Time): 400m (800) Run 10 (20) Front Rack Lunges2 (4) Rope Climbs 15′ MRX

3min EMOM x 4 sets = 12min First Minute = 2 Strict Press to 4 Push Press to 3 Split Jerk (alt leg) Second Minute = 2 Strict HSPU to 3-4 Kipping HSPU to 5-6 Push-Ups Third Minute = REST 12min AMRAP: 3 Power Cleans 95/65 RX+ 135/95 MRX 75/554 Hang Cleans5 Shoulder to Overhead6

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