WOD: With a continually running clock starting on exact time marks, complete the following: Sprint 200m then rest At 3 minutes, sprint 200m then rest At

WOD: “The Bear Complex” 5 rounds, with 3 minutes rest between each round, of: 7 rounds of… 1 power clean 1 front squat 1 push press

WOD: 20 minute AMRAP of: 35 wall balls 20/14 10’/9′ 70 double unders 7 muscle ups or 7 double push-up burpee pull-ups CFHSV Running & Endurance WOD: run

WOD: A. Power Snatch 3-2-1-1-1 E2MOM B. Proceed through the sequence below completing as many reps as possible in 20 minutes of: run 600m and 75/45

WOD: A. Speed Deadlift 10 x 2 EMOM B. 21 -15 -9 for time of: deadlift 255/175 over the bar, bar facing burpees

WOD: A. Push Press 4 – 4 – max reps – 4 – 4 E2:30MOM B. 12 minute AMRAP of: 3 ground to overhead155/105 6 HSPU

WOD For Warriors “Armistice” A Veteran’s Day Salute** Round 1: 9 minute AMRAP 100m sprint – 11 sit-ups – 11 air squats 100m sprint – 22

WOD: “Manion” 7 rounds for time of: 400m run 29 back squats 135/95 Enlarge image First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st

WOD: Complete the following for time of: row/run 400m 20 pull-ups run/row 400m (opposite of last row/run) 20 pull-ups run/row 400m (opposite of last row/run) 20

WOD: Complete the following for time of: 800m run 40 OHS 75/55 100 ab-mat sit-ups unanchored 30 front squats 115/80 50 toes to bar 20 back

WOD: A. Deadlift: 6 – 6 – 3 – 3 – 1 – 1 E3MOM B. 10 minute AMRAP of: 5 shoulder to overhead 115/75 10

“LIFT UP LUKE”** 5 minute AMRAP of: 4 power clean 155/105 24 double unders 10 pull-ups Lift Up Luke will unite CrossFitters and Athletes around

WOD: A. Bench Press: 6 – 6 – 3 – 3 – 1-1 E3MOM B. E4MOM for 16 minutes (4 rounds) 400m run & 10/7 hand

WOD: A. Back Squat 6 -6- 3 – 3 – 1 – 1 E3MOM B. 11 minute AMRAP of: 12 toes to bar 6 power snatch

WOD: “Lumberjack 20″ Complete the following for time of: 20 deadlifts 275/185 400m run 20 KBS 32kg/24kg 400m run 20 OHS 115/75 400m run 20 burpees

WOD: Complete the following for time of: 750m row buy-in 21-15-9 rep rounds of: pull-ups pistols (alternating) kettlebell swings 70lbs (2pd, 32kgs)/35lbs (1pd, 16kgs) CFHSV Running

WOD: A. 1 Power Clean EMOM for 7 minutes B. 1 Squat Snatch EMOM for 7 minutes C. 8 minute ARMAP of: 3 squat snatch 95/65

WOD: “CFHSV Halloween Horror” Complete the following for time of: 31 Jack-O-Latern swings 32kg/24kg/16kg 400m Ghost chase 31 Toes to Bar Terror 400m Pumpkin Carry 20/14

WOD: “Angie” For time: 100 pull-ups 100 push-ups 100 sit-ups ab-mat anchored 100 squats

WOD: A. Strength Super Sets E3MOM: deadlift 5, back squat 5, deadlift 4 ,back squat 4, deadlift 3, back squat 3, deadlift 3, back squat 3

WOD: 5 rounds for reps of: 1 minute max reps front squats 75/55 (scale up to 95/65) 1 minute max reps SDHP 75/55 (scale up to

WOD: “Randy” for time: 75 power snatch 75/55

WOD: A. OHS 3-3-3-3 E3MOM B. 3 rounds for time of: 400m run 6 HSPU 7 OHS at 115/80 8 bar facing burpees CFHSV Running & Endurance

WOD: A. Hang Power Clean 5-4-3-3-3 E3MOM B. Speed and Stamina training WOD: 5 rounds for time of: 10 lateral bar jumps 6 hang power cleans

WOD: 24 minute AMRAP of: 600m run (every 100m of run = 1 point/rep) 15 ring dips 50 double unders 15 hang power snatch 75/55 REMINDER: Our

WOD: Complete the following for time in any method, breakdown or reps scheme you prefer. All reps and meters must be completed to finish. 50 parallette

WOD: A. Clean & Jerk 3-2-1-1-1 E3MOM B. Complete 30 reps of the following complex for time of: 1 power clean to front squat, or squat

WOD: 20 minute AMRAP “Cindy meets Karen” 5 pull-ups 10 push-ups 15 WBS 20/14 10’/9′

WOD: “The Don” For time: 66 deadlifts 110/75 66 box jumps 24″/20″ 66 KBS 24kg/16kg 66 knees to elbows 66 sit-ups un-anchored with or without abmat

THANK YOU to all CFHSV athletes, friends and families who came out to support Barbells for Boobs last Saturday! So far, our team has raised

WOD: A. Row sprints: row 1000m AFAP, rest 3-6 minutes as needed row 750m AFAP, rest 3-6 minutes as needed row 500m AFAP, rest 2-4 minutes

WOD: A. Hang Power Clean: 3-3-3-3 E2MOM B. “Nasty Girls” 3 rounds for time of: 50 squats 7 muscle-ups 10 hang power cleans 135/95

TEAM WOD: In teams of 3: row 5k 75 pull-ups 75 WBS 20/14 10′ 75 barbell squats 45/35 to wallball 75 hand release push-ups 75 over

WOD: A. Back Rack Jerk: 1-1-1-1 E2MOM Jerk: 1-1-1-1 E2MOM Shoulder Press: 5-5-5 E2MOM B. Ascending 7 minute AMRAP of: 1 HSPU 2 KBS 32kg/24kg 2

WOD: “Kelly” 5 rounds for time of: 400m run 30 box jumps 24″/20″ 30 WBS 20/14 10′

WOD: “Donny” 21-15-9-9-15-21 reps of: Deadlift 225/155 Burpees Enlarge image U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion,

Barbells For Boobs “Amazing Grace” 30 clean and jerks for time 135/95 WOD starts at 9am, athletes arrive at 830am to warm up. Families and friends are

WOD: Backwards Filthy 50 For time: 50 double unders 50 burpees 50 WBS 20/14 10′ 50 back/hip extensions 50 push press 45/35 50 knees to elbows

WOD: A. 10 rounds with a 2 minute rest in between, any combination of: 400m run and 10 air squats OR 500m row and 10 air

WOD: A. Bench Press 4-4-4-4-4 E3MOM 4 minute AMRAP of: butterfly ab-mat sit-ups B. Shoulder Press 4-4-4-4-4 E3MOM 4 minute AMRAP of: anchored an-mat sit-ups

WOD: A. Strength Super Sets Back Squat 3, Thruster 3, Back Squat 2, Thruster 2, Back Squat 1, Thruster 1 E3MOM B. 3 rounds for time

WOD: Complete the following for time of: 25 burpees 25 V-ups 25 KBS 32/24/16 200m run 20 burpees 20 V-ups 20 KBS 32/24/16 400m run 15

WOD: “Dobogai” 7 rounds for time of: 8 muscle ups 22 yard farmers carry dumbbells 50/35# or kettle bells 24/16kg Enlarge image U.S. Army Captain Derek

WOD: #1 In 3 minutes row 300m then complete with the remaining time as many power snatches at 95/65 or 115/80 rest 3 minutes #2 In

WOD: A. Deadlift 7-7-7-7-7 reps E3MOM B. Complete the following for time of: 1200m run 3 rope climbs 15′ 800m run 2 rope climbs 15′ 400m

WOD: A. Spend 10 minutes finding a tough 5 TnG Power Clean to Overhead B. Even Odd OTM 14 minutes: Even = 5 Power Cleans Odd

WOD: A. Strength Super Sets Back Squat 5, Front Squat 5, Back Squat 4, Front Squat 4, Back Squat 3, Front Squat 3: E3MOM for each

WOD: A. Snatch Cluster of 1 power snatch to 1 hang squat snatch EMOM for 8 minutes B. 6 minute AMRAP of: 6 pull-ups (scale up

WOD: A. 3 x 400m Sprints E4MOM B. 12 minute AMRAP of: 12 WBS 20/14 10′ 12 deadlift 205/135 12 strict push-ups REMINDER: The 315pm class starts

WOD: “Nancy” 5 rounds for time of: 400m run 15 OHS 95/65

WOD: A. E3MOM TnG/Unbroken Clean and Jerk 5-5-3-3-3 B. In 3 minutes, max reps hang clean & jerk 135/95 rest 3 minutes In 2 minutes, max

WOD: Complete the following for time of: “15/30 Chipper” 15 squat cleans 135/95 30 toes to bar 15 shoulder to overhead 135/95 30 box jumps 24″/20″

WOD: A. Spend 10 minutes working on mobility and GHD sit-ups/ab-mat anchored technique. B. Spend 10 minutes building up on deadlift and determining scale weight if

WOD: A. Snatch Training EMOM for 10 minutes 2 Squat Snatches at 65-75% B. 3 rounds for time of: In 3 minutes: row 250m run 200m

WOD: A. Spend 15 minutes working on mobility and rope climb and KBS technique. B. Complete the following for time of: 10 KBS 24kg/16kg (scale up

WOD: A. Back Squat: in 25 minutes achieve a 5 rep max Back Squat and a 20 rep max Back Squat after the 5RM B. 5

WOD: “Helton” For time: Three rounds of: 800m run 30 reps, squat cleans 135/95 30 burpees Enlarge image U.S. Air Force Security Forces 1st Lt. Joseph

A. Spend 15 minutes working on mobility and hang power snatch technique B. Complete the following for time of: 21 hang power snatch 115/80 42

WOD: A. Front Squat 3-3-3-3-3 E3MOM B. Strict Press 3-3-3-3-3 E3MOM C. In 8 minutes, complete as many burpee muscle ups or double push-up burpee pull-ups

WOD: A. Spend 15 minutes working on mobility and hang power clean technique B. 2 rounds for time of: 50 double unders 15 toes to bar

WOD: Complete the following chipper for time: “25/50 Chipper” 25 pull ups 50 hand release push ups 25 hang squat clean 95/65 50 double unders 25

WOD: A. Deadlift 3-3-2-2-2 E2MOM B. “Dead CrossFitters Jumping” 4 rounds for time of: 7 deadlift over the bar burpee 315/215 10 ring dips 35 double

WOD: “Tabata Training!” Tabata air squat to wall ball rest 1 minute Tabata pull-ups rest 1 minute Tabata push-ups hand release rest 1 minute Tabata sit-ups

WOD: “Ryan” 5 rounds for time of: 7 muscle ups 21 burpees Enlarge image Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July

WOD: A. Bench Press: 5-5-5-5-5 E3MOM B. Max reps 95#/65# bench press x 2 sets E3MOM C. “Annie” 50-40-30-20-10 rep rounds of: double unders sit-ups ab-mat

WOD: CFHSV Triple Triathlon Complete the following for time of: 1000m row 1 mile run 15 burpee pull ups 750m row 800m run 10 burpee pull

WOD: “CFHSV’s Growing Concerns” Complete the following for time of: 10 squat snatches 95/65 2 wall walks 15 squat cleans to overhead 135/95 4 wall walks

WOD: A. Spend 15 minutes working on mobility and pull-up/CTB pull-up technique B. 10-9-8-7-6-5-4-3-2-1 reps of the triplet: chest-to-bar pull-ups box jumps 30″/24″ WBS 20/14 10′

WOD: Complete the following ascending chipper for time of: 100m run 10 double push-up burpee pull-ups 15 front squats 95/65 200m run 20 toes to bar

WOD: A. Bench Press: 10-10-10-10 E3MOM B. In 4 minutes complete: Hand Release Push Ups 15/10 400m run max reps Hand Release Push Ups with remaining

WOD:“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,

WOD: A. OHS 3-2-1-1-1 E3MOM B. Strict Press 10-10-10-10 E3MOM C. Complete the following for time of: 50 barbell OHS 45/35 50 barbell strict press 45/35

WOD: A. Spend 15 minutes working on mobility and rope climb technique B. 18 minute AMRAP of: 18 KBS 24kg/16kg (scale up 32kg/24kg) 36 double unders

WOD: A. Spend 10 minutes building up to a tough triple on deadlift B. 15 minute AMRAP of: 1200m run then in the remaining time AMRAP

WOD: A. Behind the neck jerk 1-1-1-1-1-1 E2MOM B. 10 minute ascending AMRAP of: 1 HSPU 1 power clean 145/100 2 HSPU 2 power cleans 145/100

WOD: A. Back Squat: in 25 minutes achieve a 20 rep max back squat and a 5 rep max back squat after the 20RM B. 4

WOD: A. Spend 15 minutes working on mobility, squat, running and burpee technique B. Complete for time “Cardiac Collapse” 400m run 25 burpees 400m run 25

WOD: “Hotshots 19” 6 rounds for time of: 30 squats 19 power cleans 135/95 7 strict pull-ups 400m run SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

WOD: Complete the following for time of: run 1 mile row 1000m run 800m row 500m run 400m row 250m Cool Down: 5-10 minutes of any

WOD: A. Spend 10 minutes building up to a tough triple on Power Cleans to Front Squats B. Spend 10 minutes working on toes to bar

WOD: With a continuously running clock: 0 minute mark complete 1 round AFAP of: 10 tough but unbroken DL (95/135/155/185/205/225/275) 400m sprint 20 KBS unbroken (8/12/16/20/24/32)

WOD: “J.T” 21-15-9 reps of: HSPU Ring Dips Push Ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was

WOD: A. Spend 10 minutes working up to a tough triple on deadlift and working on technique B. Spend 10 minutes working up to a tough

WOD: “CrossFit Total” 10 minute warm up 15 minutes 3 attempts at the Squat 15 minutes 3 attempts at the Press 15 minutes 3 attempts at

WOD: (for 8am and 9am classes) 1600m run 50 KBS 24kg/16kg 1000m row 45 WBS 20/14 10′ 800m run 40 pull-ups CFHSV Running & Endurance WOD: 2 minute

WOD: A. 1 and 1/4 OHS 3-3-2-2-2 E3MOM B. 12 minute AMRAP of: 10 burpees 25 double unders Cool Down: 5-10 minutes of any of the

WOD: A> Deadlift: 3-2-2-1-1-1 E2MOM B. Complete the following for time of: 10 deadlifts 275/185 10 pull ups 800m run 15 deadlifts 275/185 15 pull ups

WOD: A. Spend 20 minutes working on kettle bell drills in WOD and rope climb technique B. Kettlebell Krazy “Not for the Fainthearted” males 24kg/1.5 pood,

WOD: A. Snatch Balance 3-2-1-1-1 E2MOM B. EMOM Training for 20 minutes Odd minute = 5 power snatch (155, 135, 115, 95, 85, 75, 65, …)

WOD: “Hope” 3 rounds of: burpees power snatch 75/55 box jumps 24″/20″ thrusters 75/55 CTB pull ups “Hope” has the same format as Fight Gone Bad.

WOD: A. Squat Clean 3-2-1-1-1 E2:30MOM B. Squat Clean Training: max reps TnG/Unbroken squat cleans 95/65 rest 3 minutes max reps TnG/Unbroken squat cleans 135/95 rest

WOD: A. Bench Press: 3-3-3-3-3 E3MOM B. In 3 minutes complete a 400m run At the end of the 3 minutes start: 3 minute AMRAP of:

WOD: A. Spend 20 minutes working on muscle ups and thruster technique B. COmplete the following for time of: 15 thrusters 135/95 7 muscle ups 10

WOD: A. Turkish Get Up Training: spend 20 minutes working on and accumulating 50 Turkish get ups at a tough weight B. EMOM Training for 20

WOD: A. back squat 5-5-5-5 E3MOM B. 30 seconds max reps thrusters 115/80 rest 1 minute 30 seconds max reps pull ups or muscle ups rest

WOD: “Gallant” For time: run 1 mile with a 20/14 pound wallball 60 burpee pull ups run 800m with a 20/14 pound wallball 30 burpee pull

WOD: A. In 10 minutes, build up to a 3RM TNG squat snatch B. Spend 5 minutes working on HSPU C. 14 minute AMRAP of: 5

WOD: 2 rounds for time of: 1000m row 50 burpee over the box jumps 24″/20″ Cool Down: 5-10 minutes of any of the following: stretching, flexibility,