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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+

“René” 7 Rounds For Time: 400m Run 21 Walking Lunges15 Pull-ups9 Burpees*If you have a 20-lb. weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley