January 2014

WOD: A. Weighted or strict pull-ups max reps E2MOM x 5 sets B. Complete the following for time of: 15 WBS 20/14 10’/9′ 30 double unders 20 WBS 20/14 10’/9′ 60 double unders 30 WBS 20/14 10’/9′ 90 double unders 20 WBS 20/14 10’/9′ 60 double unders 15 WBS 20/14 10’/9′ 30 double unders

WOD: Complete the following for time of: 10-9-8-7-6-5-4-3-2-1 of Front Squats 115/80 or 95/65 (50 and over 80/55) Pull-ups (scale up to CTB) 400m run 1-2-3-4-5-6-7-8-9-10 of Box Jumps 24″/20″ (scale up 30″/24″) (50 and over steps ups rx’d) Push Press 115/80 or 95/65 (50 and over 80/55)

WOD: “Hansen” 5 rounds for time of: 30 KBS 32kg/24kg 30 burpees 30 GHD sit-ups Enlarge image Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew

WOD: A. OHS: 10-5-3-3-2-2 E2:30MOM B. 20 minutes to work on and achieve a 1RM Power and Squat Snatch Cool Down: complete 25 evil wheels

WOD:“800m Sandwich Chipper” 800m run 30 shoulder to overhead 95/65 50 ab-mat unanchored sit-ups 30 sumo deadlift high pull 95/65 50 hand release push-ups 30 pull-ups 50 KBS 24kg/16kg 800m run

WOD: A. Bench Press: 10-5-3-3-2-2- E2:30MOM B. 11 minute AMRAP of: 3 wall walks 10 deadlifts 185/125 10 barbell push-ups 30 double unders CFHSV Running & Endurance ROWING WOD: A. 4 x 2 minutes / 1 minute easy B. 6000m with rate change every 2000m, 24-26-28 meet at CFHSV at 6pm

WOD: A. Front Squat: 10-5-3-3-2-2- E2:30MOM B. 3 rounds for time of: 9 OHS 95/65 (50 and over 75/55) 9 over the bar/lateral burpees 13 front squats 95/65 (50 and over 75/55) 13 over the bar lateral jumps Cool Down: complete 50 butterfly ab-mat sit-ups REMINDER: Our 5am class starts TODAY! The 5am class will only meet

WOD: A. 5 sets of Power Clean Jerk Cluster 1.1.1 1 power clean to 1 hang clean (power or squat) to 1 jerk (split or push) E3MOM B. 3 rounds of a 4 minute AMRAP of: 7 ground to overhead 155/105 (50 and over 115/80) 11 C2B pull-ups (50 and over chin over bar) 2 minute

WOD: “Rankel” 20 minute AMRAP of: 6 deadlifts 225/155 7 burpee pull-ups 10 KBS 32kg/24kg 200m run Enlarge image U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while

WOD: A. In 10 minutes build up to a 1RM power clean to push press B. 18 minute AMRAP of: 15 box jumps 24″/20″ (50 and over steps ups are rx’d as well) 12 push press 115/80 (50 and over 90/60) 9 toes to bar CFHSV Running & Endurance ROWING WOD: A. 5 x 1 min @28-30 spm