February 2014

WOD: A. Front Squat E2:30MOM 7-5-3-2-1 B. Sprint Sets AFAP: 4 round of 12 power clean 135/95 or 115/80 (55 and over 95/65) 9 over the box jumps 24″/20″ (55 and over 20″/18″) 6 front squats 135/95 or 115/80 (55 and over 95/65) rest 2 minutes between rounds Score = total time minus 6 minutes CFHSV Running […]

WOD: A. In 15 minutes build up to a 1RM Snatch (Power or Squat) B. 15 minute AMRAP sequence of: 30 burpees 30 snatch 75/55 (55 and over 45/35) 25 burpees 25 snatch 95/65 (55 and over 75/55) 20 burpees 20 snatch 115/80 (55 and over 95/65) 15 burpees 15 snatch 135/95 (55 and over115/80) 10

WOD: “Nicole” 20 minute AMRAP of: 400m run max reps pull-ups Score = total pull-ups completed in 20 minutes

CFHSV Valentine’s Day WOD Couples, Partners, Friends of 2 or maybe 3, complete the following for time: 10 sets (5 each Valentine alternating) of 5 Thrusters (one Valentine must be in the front rack position while the other works,, once bars are picked up they cannot be set down. If the bar is set down 5 burpee penalty) 50

WOD: A. In 10 minutes, establish a 3RM Push Press B. OPEN WOD 12.3 18 minute AMRAP of: 15 box jumps 24″/20″ (55 and over 20″ step ups okay) 12 push press 115/75 (55 and over 95/55) 9 toes to bar CFHSV Running & Endurance ROWING WOD: A. 3 x 7000m with rate change every 1500m: 22-24-26-28-26-24-22 /

WOD: A. In 10 minutes, establish a 1RM weighted pull-up or strict pull-up or kipping pull-up B. “Tabata This” Tabata row rest 1 minute Tabata squat rest 1 minute Tabata pull-up rest 1 minute Tabata push-up rest 1 minute Tabata sit-up The Tabata interval is 20 seconds of work following by 10 seconds of rest for

WOD: A. Deadlift E2:30MOM 7-5-3-2-1 B. 4 rounds for time of: 7 deadlifts 315/205 or 275/185 (55 and over 205/140) 14 pull-ups (55 and over females jumping pull-ups) 21 box jumps 24″/20″ (55 and over 20″/18″) REMINDER: Yoga is canceled tonight.

Due to the weather forecast, we will be canceling the 5am, 6am, 7am and 815am classes as well as the 415pm, 515pm, rowing and 615pm classes today. We WILL have the 915am, 1130am and 315pm classes. A. Jerk (split or power): 3-2-1-1-1 E2MOM B. Complete the following for time of: Buy In: 30 burpees Then, 3 rounds

WOD: A. Build up to a tough left and right Turkish Get-Up. Once achieved, complete 30 Turkish Get-Ups in 15 minutes B. 9 minute AMRAP of: 12 WBS 20/14 10’/9′ 9 hand release push-ups 6 KB goblet squats 32kg/24kg/16kg 3 KB snatches, 2-handed 32kg/24kg/16kg 4 minute rest EMOM for 5 minutes of 100m sprints, 50 out

WOD: “Roy” 5 rounds for time of: 15 deadlifts 225/155 20 box jumps 24″/20″ 25 pull-ups Enlarge image Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action