Friday, April 17 2015

TEAM WOD: 6 minute AMRAP of: Max reps KBS 24kg/16kg or 32kg/24kg Only 1 athlete works at a time, cannot touch KB until athlete sets it on the ground. rest 4 minutes 22 minute AMRAP of: One person works to complete a round while one person rests, then switch: 7 WBS 20/14 10'/9' 200m run 7 pull-ups Each time an individual completes a round it counts towards the team total. Score 1 = total KBS Score 2 = total rounds plus reps for 22 min AMRAP

FRIDAY NIGHT FIGHT! Tonight at 515pm! All CFHSV Athletes Welcome!

"Come Back Home" by DB Complete the following for time with a 15 minute cut off: BLACK: BLUE: RED Masters 55+:

11 OHS 115/80 10 back squats 95/65 9 back squats 75/55 11 over the bar burpees 10 over the bar burpees 9 over the bar burpees 11 thrusters 115/80 10 thrusters 96/65 9 thrusters 75/55 11 HSPU 10 hand release push-ups 9 hand release push-ups 11 power cleans 115/80 10 power cleans 95/65 9 power cleans 75/55 11 over the bar burpees 10 over the bar burpees 9 over the bar burpees 11 pull-ups… then, 10 jumping pull-ups (wrist folds at bar) 9 jumping pull-ups 11 pull-ups 10 jumping pull-ups (wrist folds at bar) 9 jumping pull-ups 11 over the bar burpees 10 over the bar burpees 9 over the bar burpees 11 power cleans 115/80 10 power cleans 95/65 9 power cleans 75/55 11 HSPU 10 hand release push-ups 9 hand release push-ups 11 thrusters 115/80 10 thrusters 96/65 9 thrusters 75/55 11 over the bar burpees 10 over the bar burpees 9 over the bar burpees 11 OHS 115/80 10 back squats 95/65 9 back squats 75/55 It is helpful if you can sign up on MBO to reserve your spot, but if not, feel free to just show up! This will be OPEN style, so athletes will be responsible for warming up on their own. We will brief the WOD at 515pm and give heat assignments. Reminder that the 515pm and 615pm regular classes are canceled. Come FIGHT it out CFHSV!