Skill;
1RM Back Squat
WOD;
5 Rounds for Time of:
200 Meter Run
10 Pull Ups
*15 Min Time Cap
Skill;
1RM Back Squat
WOD;
5 Rounds for Time of:
200 Meter Run
10 Pull Ups
*15 Min Time Cap
WOD;
With heavy hearts we say farewell to one our favs as he heads home to Ohio, Harold Horton you will be deeply missed by all of us at CFV….we know your warrior heart will take you to amazing heights back at your Ohio box!!
‘Horton’
For Time:
1K Meter Row
100 Deadlift
100 Hang Power Clean
100 Push Jerks
RX 75/55lb
RX+ 115/75lb
**1K row must be completed in sprints of 250 meters at a clip
**all other movements can be broken up as athletes choose
WOD;
For Time:
50, 40, 30, 20, 10 of:
Wall Ball 20/14lb @ 10′
Double Unders
Ab Mat Situps (butterfly)
Cashout;
3 Min Boat Pose (accumulative)
THEN
50 Inverted Bar Hops (L+R=1, 25 with left arm next to bar/25 with right arm next to bar)
WOD;
For Time:
3 Rounds of
12 Thrusters 115/75lb
(RX) 6 Chest2Bar Pullups
(RX +) 6 Bar MUs
THEN
3 Rounds of
12 Ring Push Ups
6 Squat Snatch 115/75lb
Cashout;
50 Weighted Abmat Situps 35/25lb
WOD;
RX
5 Rounds of;
15 Push Jerk 115/75lb
150 Single Skips
50 Meter Farmer Carry 24/16kg
THEN
50 Hang Power Clean 115/75lb
*40 Min CAP
RX +
5 Rounds of;
15 HSPU
50 Double Unders
50 Meter Farmer Carry 24/16kg
THEN
50 Hang Power Clean 135/95lb
*30 Min CAP
Skill;
1RM Squat Clean
WOD;
9 Min AMRAP
20 Push Press (10L/10R) 24/16
20 Lunges (L+R=2)
20 Straight Leg Abmat Sit-ups
WOD;
For Time:
20 Burpee Box Jumps 24/20″
3 Wall Climbs
30 SDLHP 24/16kg
3 Wall Climbs
50 KBS 24/16kg
3 Wall Climbs
30 SDLHP 24/16kg
3 Wall Climbs
20 Burpee Box Jumps 24/20″
*25 Min CAP
Cashout;
50 Wind Mills 16/12kg (25L/25R)
50 Side Bends 45/30lb DB (25L/25R)
WOD;
For Time:
1000 Meter Row
THEN
21, 18, 15, 12, 9, 6, 3 of
Thrusters 75/55lb
Pull Ups
WOD;
Lumber Jack 20 ‘XL’
For time 2 Person Teams will complete:
40 Deadlifts 275/185lb
400 Meter Run
40 KBS 32/24kg
400 Meter Run
40 OHS 115/75lb
400 Meter Run
40 Burpees
400 Meter Run
40 Chest to Bar Pullups
400 Meter Run
40 Box Jump 24″
400 Meter Run
40 Dumbbell Squat Clean 45/30lb
400 Meter Run
*Each partner will complete 20 reps of each exercise
*Only one partner works at a time
*Break into any sets team sees fit
*Run will be broken down to 200 meters per partner to be completed at the same time, with a med ball (pass back and forth as team chooses 14/10lb)