3 Rounds For Time:
400 Meter Run
30 Box Jumps 24/20
30 SDLHP 95/65
Cash Out:
50 Weighted Situps 35/25
50 V-Twists 35/25
CFV WOD 5/30/2013
10 Rounds for Time;
5 Dead Lift
5 Hang Power Clean
5 Push Jerk
155/105lb
Cash Out;
Death by 25 meter sprint
Complete 1 on first minute, 2 on second minute, 3 on third minute and so on until you cannot complete the required count within the one minute time frame.
CFV WOD 5/29/2013
Skill;
Strict Press 1, 1, 1
WOD;
15 Min AMRAP of
10 Ring Dips
20 Toes 2 Bar
30 Kettle Bell Swings 1.5/1pood
Cash Out;
8 x 100 Meters
Rest exact amount of time it took you to complete previous cycle
CFV WOD 5/28/2013
For Time;
100 Wall Ball
25 Double Unders
75 Wall Ball
50 Double Unders
50 Wall Ball
75 Double Unders
25 Wall Ball
100 Double Unders
**20/14lb Med Ball
Cashout;
3 Min Hollow Hold
3 Min High Plank
Shana 42:56 RX
Pete 32:31 RX
Maria 28:41 RX
Nancy 26:10 RX
Tara 26:56 RX
Mama Cris 36:48 (s)
Val 35:08 (s)
CFV WOD 5/27/2013
Memorial Day Holiday schedule: 8am and 12pm
Memorial Day “Murph”
For Time;
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Abble Pie 59:53 RX
Victoria 58:48 (s)
Steve M 36:01 RX
Joe 59:40 RX
Kaleena 62:23 RX
CFV WOD 5/24/2013
WOD;
Complete as many Box Step Ups (24″/20″) as possible in:
0:30 ON, 0:30 OFF
1:00 ON, 1:00 OFF
1:30 ON, 1:30 OFF
2:00 ON, 2:00 OFF
1:30 ON, 1:30 OFF
1:00 ON, 1:00 OFF
0:30 ON, 0:30 OFF
Score is total reps, every full hip extension at the top of the box equals 1 rep
Cashout;
50 Burpees
CFV WOD 5/23/2013
Skill;
Snatch 3 x 3 x 3
WOD;
3 Rounds for reps of;
1 Min Toes through Rings
1 Min Wind Mill 35/26lb KB
1 Min Straight Leg Situps
1 Min Med Ball V-Up 20/14lb
1 Min 50 Meter Sprint
1 Min Rest
Cashout;
Hugs and Love
CFV WOD 5/22/2013
For Time;
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
Dead Lift 255/175lb
Shoulder to Over Head 2/1.5 pood KB (any means)
Dreya Roll Burpee Box Jump 20″
CFV WOD 5/21/2013
Skill;
OHS 3 x 3 x 3
WOD;
5 Rounds of:
10 Hand Stand Pushups
10 Dumb Bell Snatch 45/30lb ( full squat snatch, 5L arm/5R arm)
50 Double Unders
Cashout;
4 X 200 Meters
Rest exactly 1 minute between cycles
CFV WOD 5/20/2013
For Time;
50 Pull Ups
400 Meter Run
30 Push Ups
200 Meter Run
100 Air Squats
200 Meter Run
30 Push Ups
400 Meter Run
50 Pull Ups
