April 2013

* WOD: A. Spend 20 minutes warming up and working on HSPU Ring Dips Push-ups B. “JT” 21-15-9 reps for time of: HSPU Ring Dips Push-Ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan June 2005. “My husband was a warrior and a man who believed his […]

WOD: Complete the following for time of: 25 ab-mat sit-ups anchored 25 OHS 45/35 1200m run 50 ab-mat sit-ups anchored 50 front squats 45/35 800m run 75 ab-mat sit-ups anchored 75 back squats 45/35 400m run

WOD: A. Sumo Deadlift: 2-2-2-2-2 E2MOM B. 4 x 500m row sprints rest 3-4 minutes between efforts

WOD: “Garrett” 3 rounds for time of: 75 squats 25 HSPU 25 L-pull ups *This WOD calls for ring HSPU. We will conduct regular HSPU for our CFHSV leaderboard* Enlarge image Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008.

WOD: 4 rounds for time of: 5 push press 95/65 10 SDHP 95/65 15 hand release push ups 20 KBS 24/16 *REMINDER* Handstand Push Up Workshop today at 11am with Dennis Berry and Mandee Stearns!

WOD: For time: 400m run 21 deadlift 155/105 15 hang power clean 155/105 9 push jerk 155/105 800m run 9 push jerk 155/105 15 hand power clean 155/105 21 deadlift 155/105 400m run

WOD: A. Front Squat 3-6-12-6-3 E3MOM B. 2000m row for time

WOD: A. Bench Press 5-5-5-5-5 E3MOM B. 1 mile run for time

WOD: A. Spend 10 minutes working on muscle ups B. In 10 minutes, achieve a tough 1 rep squat snatch C. “Amanda” Complete the following for time of: 9-7-5 reps of: muscle ups squat snatch 135/95

WOD: Each minute on the minute for 3o minutes or as long as possible: 3 squat cleans 95/65 4 push press 95/65