Saturday, September 10 2016
Posted by Mandee on September 9, 2016 | 12 Comments

WOD: “Lift Up Autism”
“LUKE”
5 minute AMRAP of:
4 power cleans 155/105
24 double unders
10 pull-ups
rest 3 minutes, then:
4 minute AMRAP of:
4 front squats 155/105
10/8 barbell push-ups
24 double unders
rest 3 minutes, then:
3 minute AMRAP of:
8 deadlifts 155/105
10 WBS 20/14 10’/9′
What is Lift Up Autism? Click here to learn more about it and donate to a great cause!
CFHSV Running & Endurance WOD:
0:00 – 1:00 Run as far as possible
1:00 – 3:00 Rest and walk back to starting line
3:00 – 4:00 Run as far as possible
4:00 – 6:00 Rest and walk back to starting line
6:00 – 7:00 Run as far as possible
7:00 – 9:00 Rest and walk back to starting line
9:00 – 9:45 Run as far as possible
9:45 – 11:45 Rest and walk back to starting line
11:45 – 12:30 Run as far as possible
12:30 – 14:30 Rest and walk back to starting line
14:30 – 15:15 Run as far as possible
15:15 – 18:00 Rest and walk back to starting line
18:00 – 19:00 Sprint 200m (down and back)
19:00 – 20:00 Sprint 100m (down)
20:00 – 21:00 Sprint 200m
21:00 – 22:00 Sprint 100m
22:00 – 23:00 Sprint 200m
Lunchtime class!
“LUKE”. 4+4
B. 3+4
C. 3+7
4+31/3+30/3+12
“Luke”
3+1 RX
B: 2+ 17 (scaled to 85# power cleans instead of FS)
C: 2+6 (scaled WBS to quarter squat)
Did today’s WOD back at home
“Luke”
4+2 RX
B: 4+26
C: 3+8
A. 3+16 – sc to 12 DU
B. 3+1 – sc to 12 DU
C. 4 RX
That has to be one of my favorite pics. I love the Bear Crawl and this picture epitomizes the bear crawl. Looking Good Bad News Bears 🙂
A Great Big Kudos to all the performed the “LUKE” WOD and supported Lift Up Autism!
CFHSV is always setting the highest standards and compassion to out counterparts.
A. 5+4 RX
B. 4+5 RX
C. Had to change this part up a bit due to being away and lack of equipment.
Big shout out to CFHSV and all those that showed up and showed out today! Great atmosphere and attendance to represent for LUKE and all those alike. Thank you CFHSV!!
LUKE : 5 + 33
B. 4 + 14
C. 3 + 10
A. 5+1 RX
B. 5 RX
C. 4+6 RX
Awesome job to all those who came out to support Lift Up Autism! Tons of awesome athletes giving it their all for a great cause!!
Knocked out the “LUKE” WOD
RXd = 3rds +2reps
Lift Up Autism!
5+2
4+3
3+10