January 2015

WOD: Complete the following chipper for time of: 50 double unders 45 deadlifts 95/65 RX+ 125/85 (55 and over 75/55) 40 WBS 20/14 10’/9′ 50 double unders 35 pull-ups 30 shoulder to overhead 95/65 RX+ 125/85 (55 and over 75/55) 50 double unders 25 hand release push-ups 20 toes to bar 50 double unders 15 cleans […]

WOD: A. Front Squat: 9 / 6 / 3 / 20RM E3MOM B. 6 minute AMRAP of: 6 front squats 115/80 RX+ 185/125 (55 and over 95/65) 6 C2B pull-ups RX+ bar muscle-ups (55 and over pull-ups) rest 3 minutes 6 squat cleans 115/80 RX+ 185/125 (55 and over 95/65) 6 HSPU RX+ strict HSPU (55

WOD: A. Bench Press: 9 / 6 / 3 / 20RM E3MOM B. 2 rounds of a 7 minute AMRAP of: 40 double unders 20 KBS 32kg/24kg or 24kg/16kg 10/7 KB push ups rest 2 minutes between rounds Start each round where you stopped on the last round. Score = total rounds plus reps Register NOW for the

WOD: A. Thruster: 7 / 5 / 2-3 / 1-2 / 1-2 E2:30MOM B. Open WOD 14.5 21-18-15-12-9-6-3 reps of: Thrusters 95/65 (55 and over 65/45) Over the bar, bar facing burpees **fastest official time in the world in 2014: Josh Bridges 7:49** Register NOW for the 2014 CrossFit Games Open! Choose CFHSV as your affiliate and join

WOD: “JENNY” 20 minute AMRAP of: 20 OHS 45/35 20 back squats 45/35 400m run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base

WOD: A. In 10 minutes, build up to a 1RM clean & jerk B. 3 rounds for time of: 600m run 6 cleans 145/100 RX+ 175/120 (55 and over 100/65) 6 toes to bar 6 shoulder to overhead 145/100 RX+ 175/120 (55 and over 100/65) 6 pull-ups RX+ C2B CFHSV Running & Endurance WOD: EMOM x 5 Minutes

WOD: A. 10 minutes of Turkish Get-Up and Double Under Practice B. 11 minute AMRAP of: 20 hand release push-ups RX+ HSPU 20 ab-mat unanchored sit-ups RX+ GHD sit-ups 20 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) 25 box jumps 24″/20″ RX+ 32″/26″ (55 and over step-ups rx’d) “FINISHER” Exactly 1 minute after AMRAP is

WOD: A. Back Squat: 9 – 6 – 3 – 20 rep max E3MOM B. Complete the following for time of: 800m run OR 800m row 5 burpee pull-ups RX+ muscle ups 10 power snatch 95/65 RX+ 135/95 (55 and over 75/55) 20 barbell lunges back or front rack (alternating legs, stationary) 95/65 RX+ 135/95 (55

WOD: A. Push Press: 7 / 5 / 2-3 / 1-2 / 1-2 E2:30MOM B. “Mork and Mindy” Complete 3 rounds of the following for time of: 10 ground to overhead 135/95 RX+ 165/115 (55 and over 105/70) 2 rounds of 5 pull-ups, 10 push-ups, 15 air squats REMINDER: We will be holding a Nutrition Class tonight

WOD: A. Deadlift: 7 / 5 / 2-3 / 1-2 / 1-2 E2:30MOM B. 2 rounds of a 7 minute AMRAP of: 5 HSPU RX+ strict 10 burpee box jumps 24″/20″ 5 toes to bar 10 KBS 24kg/16kg RX+ 32kg/24kg rest 2 minutes between rounds – start each round where you stopped on the last round.