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50 Calorie Row/Bike For Time: (6min cap) Every 4 minutes for 4 Rounds: 25 Calorie Row/Bike or 400m Run20 Dumbbell Snatch (alt arms)10 Chest to Bar RX+10 Bar/Ring Muscle-Ups MRX Pull-ups Rest reminder of 4min time Dumbbells = 50/35 RX+ 65 -70-75 / 45-50-55 MRX 35/20lbs Core Development 20 Weight Plate Ground to Overhead 55/45 45/35 35/25lbs 20 WallBall […]

15min Build up to 1 RM Bench Press Mainsite WOD Every 2 minutes until the required repetitions cannot be completed in the given time:-200m Run/Row or 0.5k Bike-5 Burpees *Add 2 burpees after each round Chest & Core Development 20 Dumbbell/Kettlebell Bench Press20 Evil Wheels20 Banded Push-Ups20 Band Pull-Aparts20 Dumbbell/Kettlebell SeeSaw Bench Press 10 Clapping Push-ups

Overhead Squats E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 “Flamethrower” by DB 13min AMRAP: 6 Sumo Deadlift High Pull 95/65 RX+135/95 MRX 75/55 7 Overhead Squats42 Doubles or 13 Box Jump Overs (w/hands) 30/24” MRX 24/20” Core & Pistol Development 2×13 Barbell Sit-ups2×13 Pistols Left Leg2×13 Hip Extensions2×13 Pistols Right Leg2×13

“HAMMER” 5 Rounds For Time: (35min cap)5 Power Cleans 135/95lbs MRX 95/65 10 Front Squats5 Jerks20 Pull-Ups MRX Ring Rows Rest 90sec between each Round HERO WOD HAMMER 5 rounds, each for time U.S. Army 1st Sgt. Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th

CFHSV 11th Annual“Iron Bowl & College Gameday WOD” 1st Quarter: 4 min AMRAP: 200m Kick Off Touchdown RUN (buy-in) Then, 10 Help a Teammate Up DEADLIFTS 165/115 (50+ 135/95) 7 Grass Drill PUSH-UPS (hand-release) 2 minute TIME OUT 2nd Quarter: 4 min AMRAP: 14 Football Passes (WallBall Shots) 20/14 to 10’/9′ (50+ 20/10 to 9′) 10

“Pochantos & John Smith” by DB 30min Partner AMRAP: 10 Pull-ups MRX Ring Rows8 Deadlifts 135/95 RX+165/115 MRX 95/65 6 Hang Squat Cleans4 Shoulder to Overhead2 Over the Bar Burpees 400m Run / Row or 1k Bike Partner 1 Perform 1 round Lifting Portion of AMRAP Partner 2 Runs / Rows 400m or 1k Bike Slap Hands and SWITCH (when each finished) Partner

Happy Thanksgiving All Classes Cancelled ************************************************************************* THANKSGIVING SCHEDULE! Wednesday, November 22: Regular schedule through the 11:30am class, ALL AFTERNOON CLASSES CANCELLED. Thursday, November 23: All classes cancelled. HAPPY THANKSGIVING! Friday, November 24: Three classes at 8am, 9am, and 10am. All other classes cancelled. We will NOT have childcare. Saturday, November 25: Annual Iron Bowl WOD at 8am, 9am

“Turkey Tabata” by DB For Total Reps: Dead Turkey Lifts 115/75 RX+135/95 MRX 95/65 REST 1min/Rotate Over the Turkey Burpees REST 1min/Rotate One Arm Gobler Shoulder to Overhead 24/16kgs RX+ 32/24 MRX 20/12 (switch arms ea 20sec) REST 1min/Rotate Turkey Tosses 20/14lbs to 10/9’ MRX 20/10 to 9’ REST 1min/Rotate Hang Turkey Cleans REST 1min/Rotate Gobler Squats

Build Up E2MOM 10 Strict Press – 7 Push Press 5 Strict Press – 3 Push Press 1 Jerk – 1 Jerk – 1 Jerk 5 Rounds For Time or 1 Round For Time: (15min cap)3 (15) Handstand Push-Ups or 1 (5) Wall Walks6 (30) Shoulder to Overhead 135/95 RX+165/115 MRX 95/659 (45) Dips RX+ Ring12 (60) Push-Ups15 (75) Box Jumps 24/20” RX+30/24 MRX 20/18 Core & Handstand

“LOREDO” 6 Rounds For Time: (45min cap) 24 Air Squats 24 Push-Ups24 Walking Lunge Steps 400m Run U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in