May 2013

WOD: “Barraza” 18 minute AMRAP of: 200m run 9 deadlifts 275/185 6 burpee bar muscle ups Enlarge image U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms […]

WOD: A. Shoulder Press 4-4-4-4-4 E2MOM B. Push Press 3-3-3-3-3 E2MOM C. 5 minute AMRAP of: 500m row 30 barbell push presses 45/35 max reps HSPU CFHSV Running & Endurance WOD: 1 mile run 10 burpees rest 5 minutes 1 mile run 10 mountain climber push ups meet at the Cross Country Course 8am

WOD: A. Overhead Squat 3-3-3-3 E2MOM B. 20 minute AMRAP of: 34 stationary lunges 45/35 plates 34 SDHP 75/55 400m run

WOD: 1 minute AMRAP of double unders rest 1 minute 2 minute AMRAP of double unders rest 3 minutes 10 minute AMRAP of: 10 CTB pull ups 10 ring dups 10 second L-sit hold rest 3 minutes 2 minute AMRAP of double unders rest 1 minute 1 minute AMRAP of double unders

WOD: A. In 15 minutes, establish a 1RM Clean & Jerk B. 12 minute ascending AMRAP of: 1 ground to overhead 135/95 1 T2B 2 ground to overhead 135/95 2 T2B 3 ground to overhead 135/95 3 T2B Etc… If you participated in The Open AND completed all five Open WODs, your t-shirt is in!Thanks to John

WOD: A. Deadlift 1-1-1-1-1 E2MOM B 10 minute AMRAP of: 5 DL 185/125 200m sprint CFHSV Running and Endurance WOD 4 x 400m, rest 3 minutes between sets rest 5 minutes 5 rounds for time of: 20 sit ups 10 burpees Meet at Randolph Middle School Track off of Drake at 7pm. Bring a towel or yoga mat if

WOD: “Isabel” 30 reps for time of: squat snatch 135#/95#

WOD: 30 min AMRAP of: 15 hand-release push ups 15 KBS 32/24kg 15 ab-mat anchored wall ball sit-ups 20/14 1 rope climb CFHSV Running & Endurance WOD: 5k time trial Meet at the Cross County Course at 8am To reach the park, take Memorial Parkway (US-231) to Airport Road exit. Go west on Airport road about 1/2 mile and

WOD: Complete the following for time of: 1000m row 10 muscle ups 100 double unders 10 muscle ups 25 burpees 10 muscle ups *****REMINDER* Our first CFHSV Running & Endurance class is this Saturday, May 4th at 8am. Check the CFHSV website on Friday night for the WOD and where to meet!**** *REMINDER #2* Sign Up by May