February 2014

Good luck to our CFHSV athletes who will finishing up the rowing portion of our R&E Class with a HALF MARATHON ROW today!! WOD: 16 minute AMRAP: Buy In: 1200m run 15 pull-ups 10 no push-up burpees 15 KBS 32kg/24kg (masters 55 and over 24kg/16kg) 10 V-ups CFHSV Running & Endurance ROWING WOD: Half Marathon Row Row a 21,097 […]

REMINDER: Athletes who are registered to participate in the Open can come at either 915am or 515pm today, Saturday at 12pm or Sunday at 1pm. All other classes today will perform the Open WOD, but not for record. 515pm and 615pm classes are canceled today for The Open WOD 14.1 Complete as many rounds and reps

WOD: A. Spend 10 minutes working on bar muscle ups or burpee pull ups B. Spend 10 minutes working on Hang Power Clean C. 3 rounds for time of: 10 back squats 135/95 or 115/80 (masters 55 and over 95/65) 5 bar muscle ups or 5 burpee pull-ups 10 hang power clean 135/95 or 115/80 (masters

WOD: A. Squat Snatch 3-2-1-1-1 E3MOM B. 20 minute ascending AMRAP of: 10 double unders 1 OHS 135/95 or 115/80 or 95/65 (55 and older 75/55) 1 T2B 1 HSPU 20 double unders 2 OHS 135/95 or 115/80 or 95/65 (55 and older 75/55) 2 T2B 2 HSPU 30 double unders 3 OHS 135/95 or 115/80

WOD: A. Bench Press E3MOM 9-5-3-1-1 B. Spend 5 minutes working on hip and back extensions C. “Michael” 3 rounds for time of: 800m run 50 hip or back extensions or combinations of hip/back extensions 50 sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

WOD: A. Back Squat E3MOM 9-5-3-1-1 B. 15 minute AMRAP of: 40 lateral jumps over plate 30 stationary overhead lunges, alternating, 45# plate/35# plate (55 and over 35# plate/25# plate) 20 push-ups with feet on plate 10 ground to overhead with plate

WOD: “TK” 20 minute AMRAP of: 8 strict pull-ups 8 box jumps 36″/28″ 12 KBS 32kg/24kg Enlarge image U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered

WOD:1 RM Test Day In 15 minutes build up to a 1RM Back Squat In 15 minutes build up to a 1RM Bench Press In 15 minutes build up to a 1RM Deadlift CFHSV Running & Endurance ROWING WOD: 15K Time Trial meet at CFHSV at 8am

WOD: A. Strict Press E2:30MOM 7-5-3-2-1 B. 6 minute AMRAP of: 8 KB SDHP 32kg/24kg 12 air squats 18 lateral jumps over kettlebell REMINDER: We will be having a OPEN Strategy Session this Saturday, February 22nd at 11am for all athletes participating in the 2014 CrossFit Games Open! If you still aren’t sure about signing up, feel