May 2014

WOD: A. EMOM for 10 minutes 5 pull-ups: Perform hardest accomplishable and adjust as needed–weighted, strict, kipping, banded, ring rows B. 4 rounds for time of: 400m run 15 deadlifts 185/125 9 toes to bar REMINDER: Our monthly Nutrition Class is TONIGHT at 630pm! This is a free class to all CFHSV athletes.

WOD: A. Shoulder to overhead 5-10-5-20 E3MOM B. Complete the following for time of: 20 burpees 30 KBS 32/24/16kg 20 burpees 30 KBS 32/24/16kg *catch* Every minute perform 6 WBS 20/14 10’/9′ (55 and over 20/10 9′) List time and KB weight REMINDER: Our monthly Nutrition Class is Wednesday, May 21st at 630pm! This is a free

WOD: “Push-Up Running Annie” 25 hand release push-ups (scale up to HSPU) 1200m run Then, “Annie” –50-40-30-20-10 reps of: –double unders –ab-mat anchored sit-ups 1200m run 25 hand release push-ups (scale up to HSPU) REMINDER: Our monthly Nutrition Class is this Wednesday, May 21 at 630pm. This is a free class open to all CFHSV members!

WOD: “Mary” 20 minute AMRAP of: 5 HSPU 10 one-legged squats, alternating 15 pull-ups

WOD: #1. In 3 minutes row 250m and then perform max reps of shoulder to overhead 95/65 rest 3 minutes #2. In 3 minutes row 250m then perform max reps pull-ups rest 3 minutes #3. In 3 minutes row 250m then perform max reps WBS 20/14 10’/9′ rest 3 minutes #4. In 3 minutes row 250m

WOD: A. Hang Power Clean: 5-4-3-2 E2MOM B. “Nasty Girls” 3 rounds for time of: 50 squats 7 muscle ups 10 hang power clean 135/95

WOD: A. Deadlift: 2-2-2-2-2 E2MOM B. 500m row buy in, then 3 rounds of: 21 bodyweight deadlifts 15 lateral over the bar burpees 9 toes to bar 500m row cash out Our monthly Nutrition Class is Wednesday, May 21 at 630pm. This is a free class for all CFHSV athletes!Reminder: YOGA is cancelled tonight.

WOD: A. Back Squat 6-3-3-6 E3MOM B. Complete the following for time of: 400m run 25 back squat 135/95 400m run 25 front squats 115/80 400m run 25 OHS 95/65 400m run *athlete is responsible for loading and unloading their bar* Our monthly Nutrition Class will be held next Wednesday, May 21 at 630pm. This is a

WOD: EMOM for 12 minutes Odd: max reps squat clean thrusters 135/95, 115/80, 95/65 or 75/55 Even: rest rest/set-up 4 minutes EMOM for 6 minutes Odd: max reps chest to bar pull-ups Even: rest rest/set-up 4 minutes EMOM for 6 minutes Odd: max reps double push-up burpees Even: rest Total all reps from all exercises for

WOD: A. Bench Press: 10-5-5-5-10 E3MOM B. “DB’s Kettlebell Kiss of Death” Complete the following for time of: 100 KBS 24kg/16kg (scale up 32kg/24kg) **Catch** every time you break (stop actively swing the KB) you must perform 13 WBS 20/14 10’/9′