May 2014

WOD: “Barraza” 18 minute AMRAP of: 200m run 9 Deadlifts 275/185 8 burpee bar muscle-ups Enlarge image U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire […]

A. Shoulder Press: 4-4-4-4 E2MOM Push Press: 3-3-3-3 E2MOM B. 50/50 WORK/REST 1 minute AMRAPS: 1 minute AMRAP of HSPU rest 1 minute 1 minute AMRAP of double unders rest 1 minute 1 minute AMRAP of HSPU rest 1 minute 1 minute AMRAP of barbell shoulder to OH 45/35 rest 1 minute 1 minute AMRAP

WOD: A. OHS 3-3-3-3 E2MOM B. 20 Minute AMRAP of: 34 OH Stationary Lunges 75/55 (55 and over 65/45) 34 SDHP 75/55 (55 and over 65/45) 400m run

WOD: A. In 10 minutes, establish a 1RM ground to overhead B. Spend 5 minutes working on linked toes to bar B. 12 minute Ascending AMRAP of: 1 ground to overhead 135/95 (55 and over 95/65) 1 toes to bar 2 ground to overhead 135/95 (55 and over 95/65) 2 toes to bar 3 ground to

WOD: A. 3 minute AMRAP row for calories rest 3 minutes B. 10 Minute AMRAP of: 10 chest to bar pull-ups (55 and over regular pull-ups) 10 hand release push-ups 10 V-ups rest 3 minutes C. 3 minute AMRAP row for calories 1st Score = total of all calories rowed 2nd Score = 10 min AMRAP

WOD: A. Deadlift: 3-3-3-3-3 E2MOM B. 11 minute AMRAP of: 11 deadlifts 185/125 (55 and over 155/105) Sprint 200m

“CFHSV Star Wars WOD” May the FORCE be with You! 6 rounds for time of: 21 Darth Vader Deadlifts 135/95 115/80 or 95/65lbs 15 Luke Skywalker Light Saber Swings 32/24/16kgs 9 Wookie WallBalls 20/14/10lbs 10/9’ 6 Han Solo Hang Squat Cleans 135/95 115/80 or 95/65lbs 3 Phantom Menace Push Presses 135/95 115/80 or 95/65lbs This

WOD: Complete the following for time in any order or method you prefer for time. The only prerequisite is all distance and reps must be accumulated to completion. Run 1 mile 60 double push-up burpees 60 over the box jumps 24″/20″ 60 thrusters 95/65 or 75/55

WOD: Complete the following for time of: 100 double unders 10 muscle ups or 10 double push-up burpee pull-ups 100 double unders 10 muscle ups or 10 double push-up burpee pull-ups 100 double unders 10 muscle ups or 10 double push-up burpee pull-ups CFHSV Running & Endurance WOD: Combo Pace & Speed Training Paced 800m run, rest 1

WOD: A. 1 Squat Clean to 5 Front Squats Cluster: E2MOM for 10 minutes B. 3 rounds for time of: 200m run 30 stationary lunges one arm one KB OH 24kg/16kg, 15 each switch hands as needed 30 KB Goblet Squats 24kg/16kg