“CFV Foundations”
Run 400 meters
10 Deadlifts, 155/95
20 Kettlebell Swings, 53/35
30 Abmat sit ups
11-18-11
Shoulder Press, Push Press, Push Jerk
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads per lift.
11-17-11
5 rounds for time of:
5 Pull Up Or L Pull Ups
10 Med Ball Sit Up Throws
15 Push-ups
Note: Med ball sit up throws are to be performed with a partner.
11-15-11
For time:
Row 2K
50 Wall-ball shots, 20/14 pound ball
Row 1K
35 Wall-ball shots, 20/14 pound ball
Row 500 meters
20 Wall-ball shots, 20/14 pound ball
11-14-11
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
There is no time component to this WOD.
11-11-11
“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
11-10-11
Complete the following for time:
Run 800 meters
30 Burpees
30 Supine Barbell Row
Run 800 meters
11-9-11
“Randy”
Complete for time:
75# Power Snatch, 75 reps
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
11-8-11
“White”
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
