August 2013

WOD: A. In 10 minutes, build up to a 3RM TNG squat snatch B. Spend 5 minutes working on HSPU C. 14 minute AMRAP of: 5 HSPU 7 squat snatch 95/65 9 CTB pull-ups Cool down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out CFHSV Running & Endurance WOD: run 1 mile, rest […]

WOD: 2 rounds for time of: 1000m row 50 burpee over the box jumps 24″/20″ Cool Down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out

WOD: A. In 10 minutes, build up to a 1RM shoulder to overhead B. Complete the following for time of: 800m run 30 shoulder to overhead 165/115 *If bar is dropped, 20 military un-anchored sit-ups before continuing* 800m run REMINDER: Thursday Night Throw Down at 615pm!! Come ready to THROW DOWN!

WOD: 1 MINUTE SPRINT TRAINING : 1 MINUTE REST 1:1 work/rest ratio CHIPPER 1 minute max reps hand release push ups rest 1 minute 1 minute max reps hang power snatch 75/55 rest 1 minute 1 minute max reps OHS 75/55 rest 1 minute 1 minute max reps KBS 24kg/16kg rest 1 minute 1 minute max

WOD: A. 1 and 1/4 front squats 3-3-3-3 E3MOM B. Complete the following for time of: 5 squat cleans 185/125 20 pull ups 4 squat cleans 185/125 16 pull ups 3 squat cleans 185/125 12 pull ups 2 squat cleans 185/125 8 pull ups 1 squat clean 185/125 4 pull ups CFHSV Running & Endurance: Every 90 seconds

WOD: A. Spend 15 minutes working on and setting up muscle-up and HSPU areas B. “Nate” 20 minute AMRAP of: 2 muscle ups 4 HSPU 8 KBS 32/24 Enlarge image Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant

WOD: A. In 10 minutes, build up to a 1RM deadlift B. 30 minute AMRAP of: 500m row 25 hand release push ups 800m run 25 deadlifts 135/95

WOD: In 3:30 run 400m, then in the remaining time complete as many OHS 95/65 as possible rest 3:30 In 3:30 run 400m, then in the remaining time complete as many SDHP 95/65 as possible rest 3:30 In 3:30 run 400m, then in the remaining time complete as many back squats 95/65 as possible rest 3:30

WOD: A. E3MOM Bench Press: 3-2-1-1-1 B. E2MOM weighted pull ups: 1-1-1-1 C. 8 minute AMRAP of: 5 double push up burpees 10 pull-ups