March 2014

WOD: A. Bench Press 5-5-5-5-5 E3MOM B. “Ring Push Up Nicole” 20 minute AMRAP of: 400m run max reps ring push-ups (2 attempts, after second failure, run again) Score = total number of ring push-ups for all rounds

WOD: A. Hang Clean & Jerk 2-2-2-2-2 E2:30MOM B. 30 Hang Clean & Jerks for time 155/105 or 135/95 (55 and over 95/65) *catch: every time you drop the bar perform 10 burpees

WOD: A. Strict Press 5-5-5-5-5 E3MOM B. In front of a clock set for 15 minutes: 1 minute of barbell OHS 45/35 2 minutes of sit-ups an-mat unanchored 3 minutes of hand release push-ups 4 minutes of pull-ups 5 minutes of WBS 20/14 10′

WOD: “Mr. Joshua” 5 rounds for time of: 400m run 30 GHD sit-ups 15 deadlifts 250/175 Enlarge image SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

WOD: “Wacked Out Helen” 800m run 42 KBS 24kg/16kg 24 pull-ups 400m run 21 KBS 24kg/16kg 12 pull-ups 200m run 11 KBS 24kg/16kg 6 pull-ups REMINDER: We will be hosting Open WOD 14.2 today at 12pm!Also, childcare is canceled today.

OPEN WOD 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds Men up to 54 years old: 95#, CTB

WOD: A. Spend 10 minutes working on muscle-ups B. Complete the following for time of: 400m run 12 muscle-ups or 12 double push-up burpee pull-ups 500m row 400m run 8 muscle-ups or 8 double push-up burpee pull-ups 500m row 400m run 4 muscle-ups or 4 double push-up burpee pull-ups 500m row CONGRATULATIONS to our CFHSV Athletes who

WOD: “DB’s Green Light Red Light Chipper” 1 minute max reps pull-ups, rest 30 seconds 1 minute max reps hand release push-ups, rest 30 seconds 1 minute max reps hang squat clean 95/65, rest 30 seconds 1 minute max reps KBS 24kg/16kg, rest 30 seconds 1 minute max reps push press 95/65, rest 30 seconds 1

WOD: A. Back Squat: 5 sets of 5 reps E3MOM B. Sprint Sets WOD: 4 rounds for time of: 13 OHS 115/80 or 95/65 (55 and over 75/55) 13 lateral over bar burpees 13 deadlifts 115/80 or 95/65 (55 and over 75/55) rest 1 minute between rounds Subtract 3 minutes from total time for score

WOD: A.Power Clean 1-1-1-1-1 E2:30MOM B. 12 minute AMRAP of: 10 toes to bar 10 power clean 155/105 or 135/95 10 WBS 20/14 10′ CFHSV OPEN ATHLETES DON’T FORGET TO SUBMIT YOUR SCORE BY 7PM MONDAY NIGHT!