Complete the following for time:
400m Row
– then –
5 Rounds:
20 Pullups
:30 L-Sit
20 Mountain Climbers
:30 L-Sit
– then –
400 m Row
11-22-11
11-19-11
“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.
