Happy Thanksgiving All Classes Cancelled *********************************************************************** THANKSGIVING SCHEDULE! Thursday, November 26th: closed Friday, November 27th: 9am, 10am and 11am only Saturday, November 28th: 8am, 9am

DBs 5×5 E5MOM – Each 5min For Time: 400m Run / Row or 1km Assault Bike15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10 Kettlebell Goblet Step-Ups

“Turkey Tabata” by DB For Total Reps: Dead Turkey Lifts 115/75 RX+135/95 MRX 95/65 REST 1min/Rotate Over Turkey Burpees REST 1min/Rotate One Arm Gobler Shoulder

Mixed Lifts E2MOM 12 Strict Press – 12 Bench Press – 12 Dips 9 Strict Press – 9 Bench Press – 9 Dips 6 Strict

“Dead Dawgs” by DB 2min AMRAP: 5 Deadlifts 225/155 RX+275/185 MRX 185/125 5 Over Bar Burpees Rest 2min 2min AMRAP: 10 Russian Swings 24/16 RX+32/24

“KELLY” 5 Rounds For Time:400m Run30 Box Jumps 24/20″ MRX 20/18”30 WallBalls 20/14lbs to 10′ MRX 20/10 to 9’ CFHSV Running & Endurance WOD: 400m

Power Snatch to Overhead Squats EMOM 2 – 2 – 2 Rest 2min/add weight Hang Power Snatch to Overhead Squat EMOM 1 – 1 –

Bench Press E3MOM 20 – 15 – 10 – 5 3min AMRAP: 600m Run/Row or 1.5km Assault Bike Max Hang Power Clean Rest 3min 3min AMRAP: 600m

Back Squat E3MOM 9 – 6 -3 -6 – Max Reps For Time:10 Kettlebell Goblet Squats 24/16kgs RX+32/24 MRX 20/12 20 Russian Swings 200m Run/Row or 0.5km

2 Push Press to 2 Split Jerk Clusters E2MOM x 6min/3 sets REST 2min adjust weight 1 Push Press to 1 Split Jerk Clusters E2MOM

SumoDeadlifts E3MOM 9 – 6 -3 -6 – Max Reps 4 Rounds For Time: 10 Toes to Bar 200m Run/Row or 0.5km Assault Bike20 Wallball Sit-Ups 20/14lbs

WODs *Athletes choice* “Randy” For Time: 75 Power Snatches 75/55lbs MRX 65/45 Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was

”DANIEL” For Time: 50 Pull-ups MRX Ring Rows 400m Run21 Thrusters 95/65 MRX 75/55 800m Run21 Thrusters 400m Run50 Pull-ups Army Sgt. 1st Class Daniel

15min Build Up: *start with bar on floor * Back Squat to a Shoulder to Overhead (back rack) i.e. back squat then Back Rack Jerk;

15min Build Up to a 1 RM Power Clean “HALL” 5 Rounds For Time:3 Cleans 225/155lbs200m Run20 Kettlebell Snatches (10each arm) 24/16kgs Rest 2min after

Heroes Veteran’s Day Challenge by DB Army “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-Ups 15 Overhead Squats 30 Pull-ups 9 Overhead

Based on the hero WOD… “GUNNY” For Time: 1 mile Run RX+ Weight Vest 20/14lbs 50 Push-Ups50 Sit-Ups1 mile Run RX+ Weight Vest 20/14lbs 50

15min Build Up to 1 RM Squat Clean “BADGER” 3 Rounds For Time:30 Squat Cleans 95/65lbs MRX 75/55 30 Pull-ups MRX Ring Rows800m Run In

“Snatching Annie” For Time: 50 Double Unders 50 Wallball Sit-ups 20/14lbs MRX 20/10 5 Power Snatch 135/95 RX+ 155/105 MRX 95/65 40 Double Unders40 Wallball

15min build up to 1 RM Power Clean & Push Jerk “BlackJack” by DB For Time & Unbroken: 21 Barbell Push-Ups MRX Push-Ups21 Power Cleans

Front Squats E3MOM 9 – 6 -3 -6 – Max Reps For Total Reps: 00:00 – 02:00 = Run/Row 200m or Assault Bike 0.5k 13 Kettlebell Swings

Power Snatch & Hang Power Snatch Build-Up E2MOM 3 Tng Power Snatch – 3 Hang Power Snatch 2 Tng Power Snatch – 2 Hang Power

15min build up to 1 RM Bench Press 2 Rounds For Time:30 Barbell Push-Ups MRX Push-Ups600m Run / Row or 1.5km Assault Bike15 Ring Dips

“KB’s vs. WB’s” by DB 10min AMRAP: 20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 Kettlebell Goblet Squats10 Toes to Bar MRX Plate V-Ups 15/10lbs

12min build up to 1 RM Deadlift “The Walking Dead 5K” by DB 5 Rounds For Time: 6 Deadlifts 315/215lbs RX+365/240 MRX 255/175 Run 1000m

“Power Jumping Liz” by DB 21-15-9 Reps For Time: Power Clean 135/95 RX+ 155/105 MRX 95/65lbs Box Jumps 24/20” RX+30/24 MRX 20/18” Ring Dips RX+

JASON vs. FREDDY 2 by DB “JASON” 13min AMRAP:Buy-in Trick of 1000m Row / 2.5km Assault Bike Then 13 Sumo Deadlift High Pull 95/65 MRX

Bench Press E3MOM 9 – 6 -3 -6 – Max Reps “Good Luck” by DB 5 Rounds For Time: 45 Double Unders15/10 Push-Ups RX+ Toes

For Max Load E2MOM x 14min 1 Split Jerk “Reverse JACKIE” For Time: 30 Pull-Ups50 Thrusters 45/35lbs 1000m Row or 2.5k Bike Flexibility Development 2x30sec

Barbells For Boobs 2020 was a huge success thanks to the incredible generosity and support of our athletes! Thank you CFHSV for another great year

“GRACE” For Time:30 Clean & Jerk 135/95lbs MRX 95/65 REST 5min “Grace on the GO” by DB For Time: 5 Over the Bar Burpees200m Run,

“TAYLOR” 4 Rounds For Time: 400m Run 5 Burpee Muscle-Ups (ring or bar) **Wear a 20/14lb Vest if able** U.S. Army Specialist David Wayne Taylor,

“KetlleBell Killed the Rocket Man” by DB For Time:10 KBS 24/16kgs RX+ 32/24kgs30 Goblet Squats 24/16kgs RX+ 32/24kgs 600m Rocket RUN/Row or 1.5km A-Bike15 KBS25

Clean Build Up E2MOM 5 – 3 – 2 – 1 – 1 CF GAMES WOD (RX+) “Awful Annie” For Time: 50 – 40 –

1 1/2 Bench Press E3MOM 5 Sets x 5 – 1 1/2reps 12min AMRAP: 3 Muscle-Ups (ring or bar) MRX Chest to Bar Pull-Ups6 Pull-Ups9

Differing Deadlifts Build Up E2MOM 10 Regular Deadlifts – 10 Sumo Deadlifts10 Left Arm & 10 Right Arm Kettlebell Suitcase Deadliftss 5 Regular Deadlifts –

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 Max Load E2MOM x 14min 1 Hang Power Snatch to 1 Power Snatch 15min AMRAP: 9 Alternating Legs Toes to Bar15 Hang Power Snatch

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

“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

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

Sumo Deadlifts E3MOM 8 – 4 – 2 – 6 – 3 11min AMRAP: 11 Russian Kettlebell Swings7 Left Leg and Left Arm Kettlebell Deadlifts

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

“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

“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

“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

For Time: 1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Assault Bike 18min AMRAP: 6 Pull-Ups RX+ Strict9 Push-Ups12 Air Squats RX+

Deadlift Build Up E2MOM 5 – 3 – 2 – 1 – 1 CF GAMES WOD (RX+ Option) “Damn Diane” 3 Rounds For Time:15 Deadlifts

Hang Power & Hang Squat Clean E2MOM 4 Hang Power Clean – 3 Hang Squat Clean 3 Hang Power Clean – 2 Hang Squat Clean

Power Snatch Build Up E2MOM 4 – 3 – 2 – 1 – 1 5 Rounds For Time: 200m Run / Row or 0.5k Assault

Strict Press E3MOM 8 – 4 – 2 – 6 – 3 10min AMRAP: 5 Split Jerk (alt feet) 115/75 RX+145/100 15 Box Jumps 24/20

Front Squats E3MOM 8 – 4 – 2 – 6 – 3 “A Deadly Mile” by DB For Time: 10 Sumo Deadlifts – 400m Run/Row

“GI JANE” 100 Burpee Pull-Ups for Time “RAMBO” by DB100 Burpee Chest to Bar Pull-Ups for Time “GENERAL Patton” by DB50 Burpee Muscle-Ups for Time

“The Climb & Fall” by DB For Time: 100 Double-Unders 10 Handstand Push-Ups or 10 Shoulder to Overhead RX+ 8/4″ deficit 200m Run / Row

Thruster Build Up (from floor) E2MOM 5 – 3 – 2 – 1 – 1 CrossFit GAMES WOD (RX+ option) “Friendly FRAN” 3 Rounds For

**Max Reps Toes to Bar For LeaderBoard!** WOD Sprint Rounds 2min AMRAP = 200m Row/Run /0.5k Assault Bike – Max Russian Kettlebell Swings Rest 1min

Tempo Back Squat E3MOM 5 Sets x 3-5 Reps **3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up** 4 Sprint Rounds For Time: 200m Row/Run or 0.5km

Cluster Build Up E3MOM Cluster 1 = 3 Shoulder to 0verhead – 5 Hang Clean – 7 Deadlifts Cluster 2 = 6 Deadlifts – 4

“TAMA” For Time:800m One Arm Kettlebell Farmers Carry 32/24kgs MRX 24/16 31 Toes to Bar31 Push-Ups31 Front Squats 95/65 MRX 75/55400m One Arm Kettlebell Farmers

see 4 Rounds For Time:10 Handstand Push-Ups MRX 2/4″ Rise10 Dips (bar or ring)10 Barbell Push-Ups MRX Push-Ups10 Deadlifts 225/155 RX+275/185 MRX185/125 1000m Run/Row or 2.5k Assault

Benchmark WOD “KAREN” For Time:150 WallBalls 20/14lbs to 10′ MRX 20/10 to 9′ Core Development 25 Sit-Ups (athletes choice on style) 25 Banded Hip Extensions25

Power Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 5 Rounds For Time: 50 Double Unders 10 Power

In 15 Minutes: establish a 1RM weighted Chest to Bar Pull-up and a weighted Pull-Up (chin over bar) and 1 set Unbroken Max Reps Strict Pull-ups (perform in order listed) 5min

10min Cluster Build Up4 Deadlifts to 3 Hang Power Cleans to 2 Front Squats to 1 Shoulder to Overhead “Maintain the Momentum 2” by DB

12min Cluster Build Up 1 Hang Power Snatch to 1 Hang Squat Snatch 16min AMRAP: 48 Double Unders or 16 Box Jumps 24/20″ MRX20/18 8 Hang Power

“The CHIEF” Max Rounds in 3min of: 3 Power cleans 135/95 6 Push-ups9 Squats Rest 1 minute Repeat for a total of 5 cycles. *Each

Benchmark WOD “EVA” 5 Rounds For Time: 800m Run 30 Kettlebell Swings 32/24kgs MRX 24/16kgs 30 Pull-ups CFHSV Running & Endurance WOD: For time: 3

THE AIR FORCE WOD For Time:20 Thrusters 95/65 RX+ 115/75 MRX 75/55 20 Sumo Deadlift High Pull20 Shoulder to Overhead20 Overhead Squats20 Front Squats**Athletes must

Death by 10meters for 10min: With a running clock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the

Strict Press E3MOM12 – 9 – 6 – 3 – 1 2 Rounds For Time:40 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 4

Sumo Deadlifts E3MOM 12 – 9 – 6 – 3 – 1 6min AMRAP: 36/30 Calorie Row or Assault Bike or 600m Run21 WallBall Sit-ups 20/14lbs MRX 20/10lbs 15

“The Love of Labor” by DB For Time: 4 Push Press 135/95 RX+155/105 MRX 95/65 5 Back Squats 6 Power Clean 100m Run7 Push Press

Benchmark WOD “CHELSEA” Each min on the min for 30min: 5 Pull-Ups10 Push-Ups15 Air Squats *if athlete makes it to 30 min one rep per

Mainsite WOD 3 Rounds For Time: 800m Run 21 Toes to Bar12 Deadlifts 275/185 MRX 205/135 CFHSV Running & Endurance WOD: 1 mile run, rest

Power Snatch to Overhead Squat to Hang Squat Snatch Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 “911” by DB 9min

“Gone With the Wind” by DB For Time: 1000m Run/Row or 2.5k Assault Bike 50 Barbell or Kettlebell Sumo Deadlift High Pull1000m Run/Row or 2.5k Assault Bike50 Barbell or Kettlebell Thrusters1000m Run/Row or 2.5k Assault

Bench Press E3MOM 12 – 9 – 6 – 3 – 1 4min AMRAP: 9 Handstand Push-Ups or Shoulder to Overhead 135/95 MRX 95/65 36 Double Unders

Front Squat E3MOM12 – 9 – 6 – 3 – 1 3 Rounds For Time:400m Run/Row or 1k Assault Bike24 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 16

“Saved by the Barbell” by CF HQ 3 Rounds For Max Reps of: Minute 1 = Burpees (to a plate)Minute 2 = WallBall Shots 20/14

“Rowing & Riding JT” 21 – 15 – 9 – 6 – 3 Reps For Time: Handstand Push-Ups MRX 2/4″ RiseRing Dips MRX Bar DipsPush-Ups

For Time: 600m Run/Row or 1.5k Assault Bike 10 Muscle-Ups (ring or bar) or 20 Chest to Bar Pull-Ups 200m Run/Row or 0.5k Assault Bike 10 Hang Squat Clean & Shoulder

Deadlift E3MOM 12 – 9 – 6 – 3 – 1 3min AMRAP: 9 Left Leg Left Arm Kettlebell Deadlifts 24/16kgs RX+32/24 MRX 20/12 12

Back Squat E3MOM12 – 9 – 6 – 3 – 1 12min AMRAP: 7 Hang Squat Clean 115/75 RX+135/95 MRX 95/65 11 Goblet Step-Ups 7

Push Press E3MOM 12 – 9 – 6 – 3 – 1 3 Rounds For Time:5 Push Press 155/105 RX+185/125 MRX 115/7510 Ring Dips MRX

For Time: 200m Run/Row or 0.5k Assault Bike 20 Pull-Ups200m Run/Row or 0.5k Assault Bike20 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 200m Run/Row or 0.5k Assault Bike20 Toes

“One Bar, One Path” by DB For Time: (Athlete chooses one path to follow) Path One 2 Rounds For Time: 10 Deadlifts 315/215 MRX 275/18510 Overhead

“COFFLAND” For Time: Hang from a pull-up bar for 6 minutes **Each time you drop from the bar, perform*: 800m Run30 Push-ups *(accumulate the 6min)*

CrossFit Games Master/Teens WOD 2016 “California Club” For Time:8 Deadlifts 315/215lbs RX+365/255lbs. MRX 275/185 40 WallBall Sit-Ups 20/14lbs MRX 20/10 80 Double-unders40 Pull-Ups MRX 40

Bench Press E3MOM 5 – 3 – 2 – 2 – 1 5 Sprint Rounds For Time: 6 Over the Bar Burpees 6 Hang Clean

For Time: 2 Rounds For Time: 10 Kettlebell Thrusters 200 Meter Row, Run or 0.5k Assault Bike 15 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 10 Box Jumps

Main Site WOD (RX+portion) 3 Rounds For Time: 20 Front Squats 155/105 RX+ 185/125 MRX 115/75 7 Muscle-Ups (ring or bar) MRX Burpee Chest to

Power Cleans & Hang Power Cleans E2MOM 4 Power Cleans – 4 Hang Power Cleans 2 Power Cleans – 2 Hang Power Cleans 1 Power

Split Jerk Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 21min AMRAP: 10 Handstand Push-Ups MRX 2/4″ rise or 2 Wall

“DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for Time: Deadlift 225/155 MRX 185/125lbs Burpees (regular with a 1inch jump

CrossFit Games Master/Teens WOD 2015 “Long Chipper” For Time: 1000m Run 25 Power Cleans 135/95 MRX 95/65 25 Box Jump Overs 24/20″ MRX 20/18″ 25

Strict Press E3MOM 7 – 5 – 3 – 3 – MR *MR=MaxReps non-stop* 6min AMRAP: 6 Overhead Squats 95/65 RX+115/75 MRX 75/55 9 Over

Deadlifts E3MOM7 – 5 – 3 – 3 – MR *MR=MaxReps non-stop* For Time Alternating Reps of: Deadlifts 10 – 8 – 6 – 4

Power Snatch to Snatch Balance 2 – 2 – 2 EMOM Rest 2min/Adjust Weights Hang Squat Snatch 2 – 2 – 2 EMOM Rest 2min/Adjust

For Time:200m Run or Row or 0.5k Assault Bike5 Push-Ups10 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 5 Burpees400m Run or Row or 1k Assault Bike10 Push-Ups20 Russian Kettlebell Swings10 Burpees800m Run or