May 2013

WOD: A. EMOM for 12 minutes Odd: max reps KBS 32kg/24kg/16kg Even: rest rest 4 minutes EMOM for 6 minutes Odd: max reps anchored ab-mat sit-ups Even: rest rest 4 minutes EMOM for 6 minutes Odd: max reps ring push-ups Even: rest Total all reps from all exercises for best score CFHSV Running & Endurance WOD: 1 mile […]

WOD: A. In 15 minutes, build up to a 1RM power clean B. 5 rounds for time of: 3 power cleans 205/135 10 burpee pull-ups

WOD: A. Front Squat 8-6-4-2 E2MOM B. 3 rounds for time of: 30 KBS 24kg/16kg 25 WBS 20/14 10’/9′ 20 box jumps 24″/20″

WOD: A. DB 10 minute double under drill B. “Rowing Annie” 1000m row 50-40-30-20-10 rep rounds of: double unders sit-ups, ab-mat anchored 1000m row

WOD: A. Thruster 2-2-2-2-2 E2MOM B. 14 minute ascending AMRAP of: 2 power cleans 105/75 2 thrusters 105/75 2 barbell push ups 4 power cleans 105/75 4 thrusters 4 barbell push ups 6 power cleans 105/75 6 thrusters 105/75 6 barbell push ups continue 2 rep increment trend… CFHSV Running & Endurance WOD: “Tosh” 3 x (200m, 400m,

WOD: “Badger” 3 rounds for time of: 30 squat cleans 95/65 30 pull ups 800m run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, Virginia, who was killed in Iraq 11 December 2007.BBOLC is cancelled today

Happy Memorial Day CFHSV! Classes are cancelled today in honor of Memorial Day.

WOD 4 WARRIORS “21 Guns – A Memorial Day Salute” Partner 1: 21 pull-ups 21 burpee box jumps 20″ 21 firemans carry back squats 21 burpee box jumps 20″ 21 pull-ups Partner 2 executes Partner 1 again Partner 2 again The 21 reps signify a 21 gun salute, and the 5 exercises are one for each branch of

WOD: A. Spend 10 minutes building up to a 2RM weighted pull up B. 5 rounds for time of: 400m run 21 DL 185/125

WOD: Back Squat: 5-5-10-20 E3MOM Bench Press: 5-5-10-20 E3MOM rest 2-3 minutes 1 minute max reps barbell bench press rest 2-3 minutes 1 minute max reps barbell jumping squats