July 2013

WOD: A. Shoulder Press: 5-5-5 E2MOM Push Press: 3-3-3 E2MOM Back Rack Jerk: 1-1-1-1 E2MOM B. 1 minute AMRAP of: Barbell strict press 45/35 rest 2 minutes 1 minute AMRAP of: Barbell push press 45/35 rest 2 minutes 1 minute AMRAP of: Barbell push jerk 45/35 REMINDER: Throw Down Thursdays starts tomorrow night at 6:15pm!

WOD: A. Back Squat: 6-6-6-6 E3MOM B. Complete the following for time of: 5 chin ups 5 OHS 95/65 5 T2B 25 double unders 10 chin ups 10 OHS 95/65 10 T2B 50 double unders 15 chin ups 15 OHS 95/65 15 T2B 75 double unders CFHSV Running & Endurance WOD “Vegas Baby” CFHSV-e Poker Run Bring your

WOD: A. Spend 10 minutes working on GHD hip extension technique B. Complete the following for time: 500m row 50 ab-mat unanchored sit-ups 40 hand release push-ups 30 GHD hip extensions 800m run 50 ab-mat unanchored sit-ups 40 hand release push-ups 30 GHD hip extensions 500m row 50 ab-mat unanchored sit-ups 40 hand release push-ups 30

WOD: “D.T.” 5 rounds for time of: 12 deadlifts 155/105 9 hang power cleans 155/105 6 push jerks 155/105 Enlarge image In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan

WOD: “Fight Gone Bad” In this workout, you move from each of five exercises after a minute. This is a five minute round from which a one minute break is allowed before repeating. Athletes will move through for a total of three rounds. The stations are: WBS 20/14 10′ for reps SDHP 75/55 for reps Box

WOD: A. Spend 10 minutes working on thruster technique B. Spend 10 minutes working on pull-up technique C. “Fran” 21-15-9 reps of: thrusters 95/65 pull-ups

Happy 4th of July! All classes are cancelled today.

WOD: Complete the following for time of: 500m row 400m run 80 double unders 70 ab-mat anchored sit-ups (military style) 60 KBS 24/16 50 hand release push ups 40 double unders 30 WBS 20/14 10’/9′ 20 T2B 10 ground to overhead 135/95

WOD: A. Deadlift: 3-3-3-3-3 E2:30MOM B. Complete the following in any order or rep scheme as desired. The key is to get all reps done AFAP. 50 pull ups 50 burpees 50 deadlifts BW / 75%BW CFHSV Running & Endurance WOD: Hill repeats 1 x 400m long rest 3 minutes 7 x 125 yards with 5 burpees at