For time: (33min cap) 200m Run /Row or 0.5k Bike 50 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 400m Run/Row or 1k Bike 40 Pull-up MRX

Clean & Jerk Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 MainSite WOD 7 Rounds For Time:

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

Deadlifts & Sumo Deadlifts E2:30MOM (Alternating Lifts) 9 Deadlifts – 9 Sumo Deadlifts 6 Deadlifts – 6 Sumo Deadlifts 3 Deadlifts – 3 Sumo Deadlifts

Tempo Overhead Squats E3MOM 5 Sets x 3 – 6 Reps @ 50-75% 15min AMRAP: 10 Overhead Squats 95/65 RX+135/95 MRX 75/5515 Box Jumps/Step-Ups10 Chest

“TAMA” For Time: (31min cap)800m One Arm KettleBell Farmers Carry 32/24kgs MRX 24/16kgs31 Toes to Bar31 Push-Ups31 Front Squats 95/65 MRX 75/55400m One Arm KettleBell Farmers

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) MainSite WOD 3 Rounds For Time: (21min cap) 800m Run 50 Deadlifts 95/65lbs

*Prior to 4:00 complete: 3 rounds of: 8 Pull-ups RX+Chest to Bar MRX Ring Rows8 Power Snatch 95/65 RX+115/75 MRX 75/55 32 Double-unders Rest Remainder

Strict Press Build-up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 Team WOD 15min AMRAP: P1 – 200m Run or 0.5km Bike /

For Time: (30min cap) 10 Over the Bar Burpees 25 Deadlifts25 Hang Cleans25 Shoulder to Overhead50 Pull-ups RX+ Chest to Bar MRX Ring Rows 50 Push

Tempo Front Squat E3MOM5 Sets x 3-6 Reps @ 50-75% 5 Rounds For Time: (20min cap)6 Squat Cleans 135/95 RX+165/115 MRX 95/65 5 Front Squat400m Row or Run or 1k

Tempo Bench Press E3MOM 5 Sets x 3-6 Reps @ 50-75% 3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset 12min

“RYAN” 5 Rounds For Time: (35min cap)7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips21 Burpees**Burpees to a 45/25lb Plate HERO WOD RYAN 5 rounds for

“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run80 Jingle Bell Swings 24/16kgs RX+32/24kgs 800m ROW or Bike 2k80 Double-Unders600m Run 60 Jingle Bell Squats600m

Hang Squat Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 For time: (21min cap) 10 – 9 – 8

“Pearl Harbor” by DB For Time: (36min cap) 7 Ground to Overhead Gun Salute 115/75 RX+135/95 MRX95/65 Run 400m for Battleship Arizona19 Torpedo Toes to Bar Rest

Hang Power Snatch Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 TEAM WOD 3 Rounds For Time: (16min cap) 10

Thruster Build Up E2MOM 10 – 5 – 2 – 1 – 1 – 1 (From Floor) 100 Reps For Time of: (25min cap) Thrusters 95/65lbs

Tempo Deadlifts E3MOM 5 Sets x 3-6 Reps @ 50-75% *1 second explode up – 2 second hold/isometric squeeze – 3 seconds down – 2

“BARBARA” 5 Rounds For Time: (40min cap) 20 Pull-Ups (chin over bar) 30 Push-Ups (strict) 40 Sit-Ups (ab-mat anchored) 50 Squats (air to wallball allowed) Rest

5 min Shoulder to Overhead Build Up 5 min Hang Power Clean Build Up 5 min Deadlifts Build Up “The Equalizer” by DB For Time: (18min

Tempo Back Squats E3MOM 5 Sets x 3-6 Reps @ 50-75% *3 seconds down – 2 second hold/isometric squeeze – 1 second explode up –

Hang Clean E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 25 – 15 – 10 – 5 reps for

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

Overhead Squats E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 “Flamethrower” by DB 13min AMRAP: 6 Sumo Deadlift High Pull

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

“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

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

“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

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.

“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

Build Up E2MOM 10 Strict Press – 7 Push Press 5 Strict Press – 3 Push Press 1 Jerk – 1 Jerk – 1 Jerk

Hang Squat Clean Build Up E2MOM 10 – 5 – 3 – 2 – 1 – 1 “Deadly Duke” by DB For Time: (30min cap) 100 Double

“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,

“BlackJack” by DBFor Time & Unbroken: (21min cap) 21 Hand Release Push-ups MRX Push-ups21 Power Cleans 95/65 RX+115/75 MRX 75/55 400m Run/Row or 1k Bike21 Toes to Bar21 Push

5 Rounds For Time: (20min cap)5 Power Cleans 135/95 MRX 95/655 Front Squats5 Shoulder to Overhead5 Back Squats1 Back Rack Split Jerk (*Can Thruster to a Split

“2:1 Chipper” by DB For Total Reps: 2min AMRAP: then REST 1minRun 400m/MRX 300m & Max Handstand Push-Ups or Hand Release Push-Ups 2min AMRAP: then REST 1min Row 400m/MRX 300m or 1k Bike &

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

15min Build Up to a 1RM Sumo Deadlift Team WOD 12min AMRAP: 12 Kettlebell Sumo Deadlift High Pull (synchronized) 6 Over the Bar Burpees (alternating)

Squat Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 Mainsite WOD For Time: (21min cap)21 Squat Snatch 95/65lbs MRX

“WALSH” 4 Rounds For Time: (40min cap)22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees 22 Back Squats 185/125lbs MRX 115/75 Run 200m with a

HEROS Veteran’s Day Challenge by DB For Time: (40min cap) ARMY “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-Ups 15 Overhead Squats

“The Mighty Marines XXXX” by DB 4 Rounds For Time: (40min cap) 10 Strict Pull-Ups MRX Pull-ups Row 250m15 Push-ups100m Ammo Can Carry 1 Rope Climb 15′

Hang Power Snatch E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 18min AMRAP: 36 Doubles or Barbell Moguls9 Power Snatch 75/55lbs

15 min Build Up to a 1RM Deadlift For Time: (16min cap)400m Run / Row or 1k Bike10 Deadlifts 315/215 RX+405/265 MRX 255/175 15 Double Push-up Burpees600m Run

“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 Rest

Strict Press Build Up E2MOM 10 – 5 – 3 – 2 – 1 – 1 Mainsite WOD 15min AMRAP: 2 – 4 – 6

“Waning Days” by DB 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time: (30min

Run/Row 200m or Bike 0.5k E3MOM x 9min (score is the slowest time of the 3) 4 Rounds For Time: (30min cap) 400m Run/Row or 1k Bike 21 Kettlebell Swings

Split Jerk Build Up E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 3 Rounds For Time: (20min cap)10 Left Arm

Hang Power Clean Build Up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 Team WOD 18min AMRAP: P1 & P2 = 12

Overhead Squat Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 3 Rounds For Time: (16min cap)9 Overhead Squats

“JASON vs. FREDDY 2” by DB “JASON” 13min AMRAP: Buy-in Trick of 1000m Row / 2.5km Bike Then 13 Sumo Deadlift High Pull 95/65 MRX 75/55

Bench Press Build Up E3MOM 10 – 10 – 10 – 10 – 10 4 Rounds For Time: (16min cap) 50 Double Unders 10 Push-Ups RX+

“The LYON” 5 Rounds For Time: (25min cap)7 Squat Cleans 165/115 MRX 115/75lbs 7 Shoulder to Overhead7 Burpee Chest to Bar MRX Burpee Pull-Up REST 2min

For Time: (33min cap) 800m Run/Row or 2k Bike 40 Sumo Deadlifts40 Toes to Bar or WallBall Sit-ups 600m Run/Row or 1.5k Bike 30 Sumo Deadlifts30 Toes to Bar or WallBall Sit-ups 400m Run/Row or 1k

Run/Row 400m or Bike 1K E4MOM x 8min (score is the combined time of the 2) “BADGER” 3 Rounds For Time: (35min cap)30 Squat Cleans 95/65lbs MRX 75/55lbs

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Team HERO WOD” LAURA 21min AMRAP: 30

Strict Press Drop Sets E3MOM x 5sets 5 Strict Press at 60-80% – immediately when finished, strip weights to approximately 40-50% and Max Reps Strict Press/burn