April 2014

WOD: A. Push Press: 3-3-3-3-3 E2:30MOM B. “JT” 21-15-9 reps of: HSPU Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. Reminder: We now have Open Gym Monday through FRIDAY from 1pm-3pm. Free to Gold Members, Silver and Bronze Members can attend […]

TEAM WOD: In 2 athlete teams: The team must complete the following exercises and reps in order of: 60 cleans 95/65 60 shoulder to overhead 95/65 60 pull-ups 60 WBS 20/14 10’/9′ 60 KBS 24kg/16kg 60 burpees “One athlete must hold the plank position, while the other athlete completes reps. Athletes can divide reps as they

WOD: “GI Jane” 100 burpee pull-ups for time

WOD: A. Sumo Deadlift: 2-2-2-2-2 E2MOM B. 4 x 500m row sprints rest 3-4 minutes between efforts Cool Down: 50 GHD sit-ups or an-mat anchored sit-ups Military style Reminder: Open Gym now Monday through Thursday from 1pm-3pm! Free to Gold Members, Bronze and Silver can attend and pay a drop in fee.If you ordered an OPEN t-shirt,

WOD: Complete the following for time of: Buy In: 100 double unders Then, 4 rounds of: 4 thrusters 95/65 (55 and over 75/55) 8 sumo deadlift high pull 95/65 (55 and over 75/55) 12 barbell push-ups 16 KBS 32kg/24kg (55 and over 24kg/16kg) Buy Out: 100 double unders CFHSV Running & Endurance WOD: 4.1 mile timed run

WOD: A. 1 Power Clean every 20 seconds for 5 minutes B. For time: 800m run 21 deadlifts 155/105 or 135/95 (55 and over 95/65) 15 hang power cleans 155/105 or 135/95 (55 and over 95/65) 9 shoulder to overhead 155/105 or 135/95 (55 and over 95/65) 600m run 9 shoulder to overhead 155/105 or 135/95

WOD: A. Front Squat: 3-6-12-6-3 E3MOM B. 2000m row for time = 1st score rest exactly 2 minutes from completion of row, then 1 max rep set of strict pull-ups rest 1 minutes 1 max rep set of kipping pull-ups 2nd score = total reps from both pull-up max rep efforts

WOD: A. Spend 10 minutes working on Muscle Ups B. In 10 minutes, achieve a tough 3 rep touch and go squat snatch C. “Amanda” 9-7-5 reps of: Muscle Ups Squat Snatch 135/95

WOD: A. Bench Press: 10-10-10-10-10 E3MOM B. 1 mile run fir time = Score #1 rest exactly 2 minutes from completion of the run, then 1 max rep set of push-ups, Military standard rest 1 minute 1 max rep set of push-ups, Military standard Score #2 = total reps from both push-up max rep efforts

WOD: A. Each minute on the minute for 30 minutes or as long as possible: Odd Minute: 3 squat cleans 135/95 or 115/80 or 95/65 or 75/55 Even Minute: 4 push press 135/95 or 115/80 or 95/65 or 75/55 If you cannot keep pace, sit out one minute then jump back in. B. 5 minute AMRAP