WOD: A. In 10 minutes, build up to a 1RM bear complex (1 rep = 1 power clean to 1 front squat to 1 push press or jerk to 1 back squat to 1 back rack push press or jerk) B. 12 minute ascending AMRAP of: 1 bear complex 135/95 RX+ 185/125 (55 and over 105/70) 11 WBS 20/14 10’/9′ (55 and over 20/10, 9′) 1 rope climb 2 bear complex 135/95 RX+ 185/125 (55 and over 105/70) 12 WBS 20/14 10’/9′ (55 and over 20/10, 9′) 2 rope climbs continue pattern 3-13-3, 4-14-4, 5-15-5… until time expires) CFHSV Running & Endurance WOD:
Non-Stop Run Training
Run 400m slow to moderate/warm-up pace
Run 200m Fast, 90% or greater pace
Run 200m slow to moderate/recovery pace
Run 200m Fast, 90% or greater pace
Run 200m slow to moderate/recovery pace
Run 400m Fast, 90% or greater pace
Run 400m slow to moderate/warm-up
Run 400m Fast, 90% or greater pace
Run 400m slow/recovery pace
Run 800m Fast, 90% or greater pace
Run 400m slow to moderate/recovery pace
Run 400m Fast, 90% or greater pace
Run 400m slow to moderate/recovery pace
Run 200m Fast, 90% or greater pace
Run 200m slow to moderate/recovery pace
Run 200m Fast, 90% or greater pace
Run 200m slow to moderate/recovery pace
meet at CFHSV at 8am
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