“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

*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

“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

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

Back Squat E2MOM 10 – 5 – 5 – 20 *Going for 20rep max 4 Rounds For Time: (13min cap) 200m Run / Row or 0.5k Bike 10

“Tricky Tabata” by DBFor Max Reps of Each Exercise: Tabata Russian KettleBell Swings 40/32/24/20/12kgs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75 Rest 2

“René” 7 Rounds For Time: (40min cap) 400m Run 21 Walking Lunges 15 Pull-ups MRX Ring Rows9 Burpees *If you have a 20-lb. weight vest or

“Getty Up & Grace” by DB For Time: (25min cap) 8 Clean & Jerks 135/95 RX+165/115 MRX95/65 800m Run/Row or 2k Bike6 Clean & Jerks600m Run/Row or 1.5k Bike 4 Clean

MainSite WOD 10 Rounds For Time: (30min cap) 200m Run/Row or 0.5k Bike 3 Ring Muscle-Ups MRX Bar Muscle-Ups Core Development 10 Evil Wheels20 WallBall Russian Twists 20

Team WODs: In 2 Athlete teams WOD #1 (10 min time cap) – 2000m Row or 5k Bike For Time (Rules = Athletes must switch every 250m

Bench Press Build Up E2MOM10 – 7 – 5 – 3 – 2 – 1 – 1 15min AMRAP: 10 Right Arm Dumbbell Push-ups 10

For Max Load E2MOM x 14min 1 Power Snatch to 1 Hang Power Snatch 3 Rounds For Time: (15min cap) 14 Alternating Legs Toes to Bar

Deadlift E3MOM 10 – 5 – 5 – 20 Going for 20rep max For Time: (15min cap) 5 Over the Bar Burpees 200m Run/Row or 0.5k Bike 5

“TOMMY V” For Time: (40min cap)21 Thrusters 115/75lbs MRX 85/60lbs12 Rope Climbs 15′ MRX 12 to 10′ or 9 to 15′15 Thrusters9 Rope Climbs 15′ MRX 9 to

“KettleBell Killed the Rocket Man” by DB For Time: (30min cap) 10 Kettlebell Swings 24/16kgs RX+ 32/24kgs MRX 20/12kgs 30 Goblet Squats 600m Rocket RUN15 Kettlebell Swings

“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

Run/Row 200m or Bike 0.5K E3MOM x 12min (score is the slowest of the 4) “Walley’s World” by DB 3 Rounds For Time: (21min cap) 32 WallBall

Shoulder to Overhead E3MOM 10 – 5 – 5 – 20 *Going for 20rep max 6 Rounds For Time: (18min cap)36 Double Unders or 12 Box Jumps 24/20

Hang Squat Clean Build Up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 “Right Jab” by DB 6min AMRAP: 18

“The Christopher Columbus Chipper” For Time: (30min cap)14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch14 Overhead Squats14 Barbell Push-Ups500m Nina

“Nickman” 10 Rounds For Time: (45min cap)200m Farmers Carry with Dumbbell 50/35 MRX 35/20 RX+ Carry a 50&35 / 35&20lb 10 Strict Pull-Ups RX+ 35/20lb weighted/DB

For Time: (21min cap)200m Run/Row or 0.5k Bike5 Squat Cleans 135/95 RX+155/105 MRX 95/65 400m Run/Row or 1k Bike10 Squat Cleans600m Run/Row or 2k Bike15 Squat Cleans400m Run/Row or 1k Bike10 Squat Cleans200m Run/Row or 0.5k

Snatch Cluster Build Up E2MOM x 16min 1 Hang Power Snatch to 1 Power Snatch 4 Rounds For Time: (16min cap)60 Double Unders or Barbell Mogul Jumps 15

Team WOD 26min AMRAP: Partner 1 – 200m Run / Partner 2 – 200m Row or 0.5k Bike 10 Alternating Hand Release Push-ups MRX Push-ups 10 Alternating

Sumo Deadlifts & 1 Leg & 1 Arm Deadlifts E2MOM 10 Sumo Deadlifts – 10 Kettlebell Left Leg & 10 Right Leg Deadlifts 8 Sumo

Push Press to Push Jerks E3MOM6 Push Press to 6 Push Jerks (60-70% of Push Press)5 Push Press to 5 Push Jerks (65-75% of Push

Front Squat E3MOM 10 – 5 – 5 – 20 Going for 20rep max “Nowhere to Hide” by DB 12min AMRAP: 6 Bar Facing Burpees5 Deadlifts

“DIANE” 21-15-9 reps of: (15min cap) Deadlifts 225/155 MRX 185/125 HSPU MRX 2”/4” rise Rest 5 minutes EMOM for as long as possible (10 min

3 Rounds For Time: (27min cap) 800m Run/Row or 2k Bike 8 Burpee Chest to Bar RX+Burpee Bar/Ring Muscle Ups MRX Burpee Pull-ups 16 Hang Squat Cleans 135/95

Bench Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max 17min AMRAP: 10 WallBall Sit-ups20 Dumbbell Push-Ups (1 arm on Dumbbell/10 each

One Attempt Max Kettlebell Swings (American) 8min cap 40 / 32 / 28 / 24 / 16 / 12kgs *non-stop/unbroken**Athletes Chooses Load, can be different than

“Funked Up Forties” by DB For Time: (40min cap) 40 DeadLifts 95/65 RX+115/75 MRX 75/5540 Burpee Box Jumps/Step-Ups 24/20″ RX 30/24 40 Kettlebell Swings 24/16kgs RX+32/24 MRX

Back Squat E2MOM 5 x 10 @ 50-60% For Time: (21min cap) 9 Bar Facing Burpees 13 Front Squats 155/105 RX+185/125 MRX115/75 18/15 Calorie Row/Bike or 400m Run

Clean & Jerk Touch and Go and Singles Practice/Build-up E3MOM 5 Touch and Go Clean & Jerks @ 75-80%5 Single Clean & Jerk @ 75-80%

CrossFit Main Site Benchmark WOD “Barbara Ann” 5 Rounds For Time: (40min cap) 20 Handstand Push-Ups MRX 2/4” rise 30 Deadlifts 135/95 MRX 95/65lbs 40 Sit-Ups (barbell

CrossFit Main Site Benchmark WOD “Hard Cindy” 20min AMRAP: 5 Weighted Pull-ups 35/25lbs10 Push-ups with feet on Box 30/24”15 Squats holding a Weight Plate 45/35lbs

Howard’s 76th Birthday WOD 9min AMRAP: Buy In: 76 Double Unders MRX Single Unders Then, 9 Kettlebell Swings 24/16 RX+ 32/24 MRX 16/12 22 Wallball

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 E2MOM 5 x 10 @ 50-60% 2 Rounds For Time: (20min cap)40 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′4 Shoulder to Overhead

Row/Bike 12/10 Calories or 200m Run E3MOM x 12min (score is slowest time of the 4) 6min AMRAP: 12/10 Calorie Row/Bike or 200m Run12 Toes to Bar24 Kettlebell Swings

Build Up E2MOM Front Squat 6 – 3 – 1Shoulder to Overhead 4 – 2 – 1Overhead Squats 3 – 2 – 1 THE AIR