June 2013

WOD: “Johnson” 20 minute AMRAP of: 9 deadlift 245/165 8 muscle ups 9 squat cleans 155/105 Enlarge image 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. […]

WOD: A. Front Squat: 10-10-10-10 E3MOM B. In 3 minutes complete 10 WBS 20/14 10′ 20 Shoulder to OH 45/35 Max reps double unders Score = total number of double unders rest 2 minutes In 3 minutes complete 10 WBS 20/14 10′ 20 Shoulder to OH 45/35 Max reps double unders Score = total number of

WOD: A. Shoulder Press: 1-1-1-1 Push Press: 3-3-3-3 Push Jerk: 5-5-5-5 E2MOM. Try to increase the load on each of the 12 sets B. 5 minute AMRAP of: 10 burpees 100m run CFHSV Running & Endurance WOD: “Hank & Peggy Hill” 5 x Hill Repeats walk down to start recovery; repeat rest 3-5 minutes 2 mile run meet at

WOD: A. 2 squat cleans EMOM for 10 minutes B. Complete the following for time of: 800m ROW 35 WBS 20/14 10’/9′ 800m RUN 35 thrusters 45/35 400m ROW 20 WBS 20/14 10’/9′ 400m RUN 20 thrusters 45/35

WOD: Complete the following for time of: 50m walking lunge 50 hand release push-ups 50 double unders 25 knees to elbows 5 rope climbs 15′ 50 double unders 25 OHS 75/55 25 chin-ups 50 ab-mat unanchored sit-ups (military style) 50 double unders 25 hang power snatch 75/55

WOD: A. Speed Deadlift: 10 x 2 EMOM B. 21-15-9 reps for time of: deadlift 315/205 box jumps 30″/24″

WOD: A. Back Squat: 5-5-5-5-5 E2MOM B. OHS 4-3-2-1 E2MOM C. Death by 10 meters, EMOTM until failure Increase one 10m run every minute until failure CFHSV Running & Endurance WOD: 5 x 800m run rest 2 minutes between each attempt rest 5 minutes, then 50 yard handstand walk or partner wheelbarrow walk meet at Randolph track at 7pm

WOD: Complete the following Chipper for time: 15 squat clean thruster 95/65 20 T2B 25 box jumps 24″/20″ 30 hand release push ups 35 ab-mat unanchored sit-ups 40 double unders 35 KBS 24/16kg 30 stationary lunges alternating 45/35# plate 25 goblet squats 24/16kg 20 pull-ups 15 ring dips

WOD: “Helen” 3 rounds for time of: 400m run 21 KBS 24/16kg 12 pull ups

WOD: A. Power Clean 3-2-1-1-1 E2MOM B. “Power Elizabeth” 21-15-9 reps for time of: Power Clean 135/95 Ring Dips CFHSV Running & Endurance WOD: run 2 miles 20 push-ups run 1 mile 40 push-ups meet at Cross Country Course at 8amGood luck to all athletes testing for the CFHSV Black Shirt Club and CFHSV Green Team!