June 2014

WOD: “KLEPTO” 4 rounds for time of: 27 box jumps 24″/20″ 20 burpees 11 squat cleans 145/100 Enlarge image U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire […]

WOD: A. Spend 15 minutes working on rope climb technique and scales B. Complete the following for time of: 10 ground to overhead 95/65 2 rope climbs 15′ 200m run 8 ground to overhead 135/95 2 rope climbs 200m run 6 ground to overhead 155/105 2 rope climbs 15′ 200m run 4 ground to overhead 185/125

WOD: A. Bench Press: 5-5-5-5-5 E3MOM B. Complete the following for time of: 40 WBS 20/14 10’/9′ must clear line 20 ring dips 30 WBS 20/14 10’/9′ must clear line 15 ring dips 20 WBS 20/14 10’/9′ must clear line 10 ring dips 10 WBS 20/14 10’/9′ must clear line 5 ring dips REMINDERS:This Saturday, June 21st:

WOD: A. Deadlift 5-5-5-5-5 E3MOM B. 12 minute AMRAP of: 30 double unders 15 hang power clean 155/105 or 135/95 (55 and over 95/65) 5 HSPU (55 and over 2 ab-mat rise) REMINDERS:This Saturday, June 21st: Monthly Nutrition Class, 10am. Free to all members!This Saturday, June 21st: Pull-Up Workshop, 11am-12pm. Counts as a regular visit for Silver

WOD: A. Power or Squat Clean to 5 Front Squats and 1 Jerk E2:30MOM B. Complete the following for time of: 10 shoulder press 115/85 15 OHS 115/85 20 push press 115/85 25 front squats 115/85 30 push jerk 115/85 35 back squats 115/85 **These are exactly what they say for shoulder press, push press, and

WOD: “Kelly” 5 round for time of: 400m run 30 box jumps 24″/20″ 30 WBS 20/14 10′

WOD: A. Pull-up training: EMOM for 10 minutes perform 5-10 pull-ups or ring rows working on strength, kip, butterfly and technique B. Complete the following for time of: 1200m run with one 24kg/16kg kettlebell *Catch* EMOM perform 6 KBS* REMINDERS:This Saturday, June 21st: Monthly Nutrition Class, 10am. Free to all members!This Saturday, June 21st: Pull-Up Workshop, 11am-12pm.

WOD: Spend 10 minutes working on Thrusters and pull-ups 8 rounds for time of: 8 thrusters 95/65 8 pull-ups CFHSV Running & Endurance WOD: Run Training “Run, Forrest, Run!” 5.2 Mile Run for Time Start at CFHSV, Run to Huntsville Cross-Country Course (CC), Run CC Course and back to CFHSV. meet at CFHSV at 8am

WOD: For Time: 5 HSPU 10 toes to bar 15 WBS 20/14 10’/9′ must clear line 20 power cleans 135/95 25 KBS 32kg/24kg 30 burpees 25 KBS 32kg/24kg 20 power cleans 135/95 15 WBS 20/14 10’/9′ must clear line 10 toes to bar 5 HSPU

WOD: A. Back Squat 5-3-1-5-3-1 E3MOM B. 1 minute AMRAP of double unders rest 1 minute 6 minute AMRAP of: 6 pull-ups 6 burpees 6 back or front squats 135/95 or 115/80 or 95/65 rest 1 minute 1 minute AMRAP of double unders 1st SCORE = total double unders from AMRAPs 2nd SCORE = total rounds