‘Helen’
3 Rounds for Time
400 Meter Run
21 Kettle Bell Swings 1.5/1 Pood
12 Pull Ups
CFV WOD 10/11/2012
‘TuTu 2Fer Tabata’
A Sparkly Birthday WOD
Burpee/2 Box Jump
Dreya Roll/2 Tuck Jump
Goblet Squat/2 Goblet Thrusters 35/26KB
Double Unders
8 rounds of 20 sec on, 10 sec off for each
score is total 2Fers (ex, Burpee + 2 Box Jumps = 1 2Fer towards final score) + total Double Unders
CFV WOD 10/10/2012
’10/10/12′
10 Rounds for Time
10 Push Press 95/65
12 Hang Power Clean 95/65
CFV WOD 10/9/2012
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
CFV WOD 10/8/2012
For Time:
50 Wall Ball, 2 Power Snatch
40 Wall Ball, 4 Power Snatch
30 Wall Ball, 6 Power Snatch
20 Wall Ball, 8 Power Snatch
10 Wall Ball, 10 Power Snatch
Med Ball 20/14, Bar Bell 115/75
CFV WOD 10/5/2012
‘Core Gone Bad’
3 rounds
1 min Hollow Rock
1 min Toes to Wall
1 min V-Up 35/25lb
1 min SuperMan
1 min Wall Ball Situp 20/14lb
1 min rest
Score is lowest total of the three rounds
CFV WOD 10/4/2012
20 Min AMRAP
24 One Arm SDLHP (12L, 12R) 1.5/1 pood
18 Push Jerk (9L, 9R) 1.5/1 pood
12 Over Head Squat (6L, 6R) 1.5/1 pood
Score is total reps
CFV WOD 10/3/2012
B-Day WOD, Vol1
For Time:
21-15-9
Thrusters 95/65
Kettle Bell Swing 1.5/1 pood
Push Ups – HOD
CFV WOD 10/2/2012
For Time:
3Rounds
10 DeadLift 255/185
50 Double Unders
OR
5 Rounds
5 Deadlift 295/205
10 Burpees
CFV WOD 10/1/2012
‘Opening Day’
For Time:
50 Lunges Step (L+R = 1 rep)
40 Sit Ups
30 Burpees
20 Turkish Get Ups 35/26 (10R/10L)
10 Cleans 135/95
**Must buy in to each exercise with 3 Wall Climbs (start at Wall Climb, finish with Cleans)
