2013-04-30 Wod

11min AMRAP
22 Double Unders, Unbroken
11 MBCWB, 20/14#

2min Buy Out: Max Jump Rope Unbroken. Once broken, max distance bear crawl

2013-04-29 Wod

50 SDLHP, 85/60#
50 Burpee Box Jumps, 28/24"

2013-04-27 Wod

7 HSWU
1 HPC, 135/95#
300m Run

5 HSWU
3 HPC
300m Run

3 HSWU
5 HPC
300m Run

1 HSWU
7 HPC
300m Run

2013-04-26 Wod

12min AMRAP
6 T2B
1 TGU + 5 R-arm OHL, 65/45#
1 TGU + 5 L-arm OHL, 65/45#

2013-04-25 Wod

4-8-12-16-20
Pistol Squats (Total)
Burpee Broad Jumps

EMOM: 4 Push Presses, 115/85#

2013-04-24 Wod

600m Run
40 Wallballs, 20/14#
400m Run
20 DL, @ 50% 1RM
200m Run
10 HSPU
200m RUn
20 DL
400m Run
40 WB
600m Run

2013-04-23 Wod

6min AMRAP
6 Snatch Balances, 95/65#
12 KB Swings, 28/20 kg
3 Floor Wipers

Rest 1min Then


6min AMRAP
6 OHS, 95/65#
12 KB Swings, 28/20 kg
3 Floor Wipers

2013-04-22 Wod

Partner Wod

Emom for 22min
Amsu (4 each)
Rope Ascents (2 partner a) / Rest (partner b)
Thrusters, 115/85# (2 each, IGYG)
Hrpu (4 each)

Congrats CFV Team Martin Richard!

Great showing guys!

Picture of Brett standing by himself

2013-04-20 Wod

11min AMRAP
1n Ring Dips
5 SDL @ 50% 1RM
6 Burpees Over Bar

2013-04-19 Wod

Buy In: 1min Ball Slams, 20/14# Then
3-6-9-12-9-6-3
KB Swings, 32/24 kg
Wallballs, 20/14#
Weighted Pushups, 45/25#

2013-04-18 Wod

"I like the Snatch"

100 AMSU
50 Double Unders
25 Power Snatches, 75/55#
40 Double Unders
20 Power Snatches
30 Double Unders
15 Power Snatches
20 Double Unders
10 Power Snatches
10 Double Unders
5 Power Snatches
1 Mile Run

THE MOST ENTHUSIASTIC HAPPY BIRTHDAY SONG EVER

2013-04-17 Wod

12min AMRAP
4 HSPU
12 T2B
24 OH Lunges, 45/25#

2013-04-16 Wod

90sec x 12

100m Run
3 Clean and Jerks, @ 80% 1RM

2013-04-15 Wod

13min AMRAP
7 C2B Pullups
5 one-arm DL, @ 50% 1RM
1 HSWU

2nd Annual Wod 4 Autism

Great job by everyone!

2013-04-12 Wod

750m Row
65 Pushups
55 Box Jump Overs, 20/18"
45 MBC, 20/14#
35 T2B
250m Row

2013-04-11 Wod

Part I:

5-5-5-5-5
Bench Press

Part II:

7min AMRAP
1n TGU, 24/16 kg
7 SDLHP, 24/16 kg

2013-04-10 Wod

"a Bridge over Troubled squats"

Part I:

4x10 Back Squat @ 50% 1RM

Part II:

84 Wallballs, 20/14#

29 Burpees

EMOM: 4 KB Swings, 32/24 kg

2013-04-09 Wod

800m Run
20 DL @ 50% 1RM
8 Power Cleans @ 50% 1RM for DL
20 DL
800m Run

2013-04-08 Wod

13min AMRAP
Teams of 3

200m Sandbag Carry, 45/25# (Timekeeper)
Tire Flips
Weighted Plank Hold, 25/10#

2013-04-06 Wod

8 Rounds
10 Push Press, 75/55#
10 Bent Over Rows, 75/55#
25 Double Unders

2013-04-05 Wod

Open Workout 13.5

4min AMRAP

15 Thruster, 100/75#
15 C2B Pull-ups

*4min Bonus for every 90 reps (3 rounds) completed

2013-04-04 Wod

5x3min
200m Run
10 SDL @50% 1RM
Max Kb Swings, 20/12 kg

2013-04-03 Wod

4 Rounds
40sec Row (cal)
20sec Rest

40sec Box Jumps, 28/24"
20sec Rest

40sec AMSU
20sec Rest

40sec Ring Pushups
20sec Rest

2013-04-02 Wod

10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch, 95/65#
1-2-3-4-5-6-7-8-9-10
Burpees

2013-04-01 Wod

9min AMRAP
21-15-9
Thrusters, 100/75#
Pullups

Rest 3min then


9min AMRAP
9-15-21
Pullups
Thrusters, 100/75#