WOD;
5 Rounds for Time of;
35 Wall Ball 20/14lb @ 10′
50 Double Unders
*30 Min CAP
Compare to your performance on 11/4/2014
Cashout;
70 Side Bends (35L/35R) 45/30lb DB
CFV WOD 9/7/2015
WOD;
2 Rounds For Time:
10 Box Jumps 30″
9 C2B Pull Ups
8 Clapping HOD Pushups
7 KBS 32/24kg
6 Goblet Squats 32/24kg
5 HSPU
4 Strict Pullups
3 Wall climbs
200 Meter Run
1 Legless Rope Climb
In round 1 athletes will complete a set of Toes2Bar after every movement for that same count
In round 2 they will do the same with Hang Power Clean at 135/95lb
CFV WOD 9/5/2015
WOD;
For Reps:
6 Min AMRAP of;
Bear Complex 115/75lb (alternating partners)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Press
Rest 1 Min THEN
12 Min AMRAP of;
Cindy
5 Pull Ups
10 Push Ups
15 Squats
*Cannot work at the same but must stay in sync on equal rounds/reps for them to count towards finale score
Rest 1 Min THEN
6 Min AMRAP of;
3 Deadlift
3 Hang Power Clean
3 Push Jerks
*115/75lb
*alternate partners every 9 reps
CFV WOD 9/4/2015
WOD;
For Time:
30 KB Front Squat
30 KB Squat Clean
30 KB Hang Power Clean
30 KB Push Press
30 KB Push Jerk
30 KB Hang Power Snatch
30 KB Squat Snatch
30 KB OHS
**3 Muscle Up buy in to all movements,clock starts with 3 MUs
*15L arm/15R arm of each movement, alternate between arms as athlete sees fit
*16/12kg
*40 Min CAP
CFV WOD 9/3/2015
WOD;
‘Beach Body 15’
For Time:
100 Toes To Ring w/ Abmat
80 Weighted Sit-ups 35/25
60 V-Twists 35/25 (L+R=2)
80 Weighted Sit-ups 35/25
100 Toes To Ring w/ Abmat
Cash Out;
1 Mile Run
CFV WOD 9/2/2015
Skill;
7 Min EMOM; 3 reps of Clean and Jerk @70% 1RM
WOD;
12 Min AMRAP
10 Wall Ball 20/14 @10′
10 Push Press 24/16 (5L/5R)
10 Grasshoppers (L+R=1)