April 2014

WOD: A. Power Snatch 1-1-1-1-1 E2MOM B. Complete the following for time: 800m run 21 power snatch 115/80 or 95/65 (55 and over 75/55) 21 Military sit-ups ab-mat unanchored 21 pull-ups 400m run 15 power snatch 115/80 or 95/65 (55 and over 75/55) 15 Military sit-ups ab-mat unanchored 15 pull-ups 200m run 9 power snatch 115/80 […]

WOD: A. Shoulder Press 3-3-3-3 E2:30MOM Push Press 2-2-2-2 E2:30MOM Push Jerk 1-1-1-1 E2:30MOM B. 5 minute AMRAP of: 7 double push-up burpees 7 shoulder to overhead 95/65 (55 and over 75/55)

WOD: A. Front Squat with 3 second pause at the bottom 3-3-3-3 E3MOM B. Complete the following for time in order of: 20 front squats from the floor 155/105 (scale up to 185/125) 30 box jumps or step ups 24″/20″ (scale up to 30″/24″) 40 KBS 24kg/16kg (scale up to 32kg/24kg) 50 WBS 20/14 10′

WOD: “Holleyman” 30 rounds of: 5 WBS 20/14 10’/9′ 3 HSPU 1 Power Clean 225/155 Enlarge image U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive

WOD: A. Deadlift 3-2-1 2-3 E2:30MOM B. 7 minute AMRAP of: 7 deadlifts 315/205 or 275/185 (55 and over 225/155) 14 one legged squats (7 each leg alternating) (55 and over KB goblet squats 24kg/16kg) 21 double unders BBOLC is BACK!! Today at 12pm. Snatch Saturday. CFHSV Running & Endurance WOD: 5K Time Trial Meet off Johnson Road

WOD: Complete for time: 3 rounds of: 800m run rest 2 minutes After the 3rd 800m run without rest: Complete the following for time in any order and part ion as necessary: 50 Overhead Walking Lunges 45/35 plate (55 and over 35/25 plate) 50 hip extensions 50 ab-mat sit-ups unanchored 50 toes to bar Score =

WOD: A. Power Clean and Jerk 1-1-1-1-1 E2MOM B. In front of a clock set for 12 minutes rotating on the 4 minute marks: 4 minutes of clean and jerks 135/95 (55 and over 95/65) 4 minutes of rowing for calories 4 minutes of burpees Score = Total number of clean & jerk reps, calories rowed,

WOD: A. OHS 2-2-2-2 E2:30MOM B. 400m run 10 OHS 135/95 or 115/80 or 95/65 (55 and over 75/55) 20 KBS 32kg/24kg/16kg (55 and over 24kg/16kg/12kg) 200m run 10 OHS 135/95 or 115/80 or 95/65 (55 and over 75/55) 20 KBS 32kg/24kg/16kg (55 and over 24kg/16kg/12kg) 400m run 10 OHS 135/95 or 115/80 or 95/65 (55