March 2015

WOD: “SHIP” 9 rounds for time of: 7 squat cleans 185/125 8 burpee box jumps 36″/28″ Enlarge image Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, […]

OPEN WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand

WOD: A. Front Squat: 4 sets of 6 reps E2MOM B. 13 minute AMRAP of: 800m run buy in, then 6 deadlifts 165/115 RX+ 205/140 (55 and over 115/80) 4 squat cleans 165/115 RX+ 205/140 (55 and over 115/80) 2 shoulder to overhead 165/115 RX+ 205/140 (55 and over 115/80) 1 rope climbs 15′ RX+ 20′

WOD: In 3 minutes, sprint 200m then max reps power snatch 75/55 or 95/65 rest 2 minutes In 3 minutes, sprint 200m then max reps Military sit-ups, ab-mat anchored rest 2 minutes In 4 minutes, sprint 400m then max reps power snatch 75/55 or 95/65 rest 2 minutes In 4 minutes, sprint 400m then max reps

WOD: A. Push Press: 4 sets of 6 reps E2MOM B. 8 minute AMRAP of: 4 burpee CTB pull-ups RX+ 4 bar muscle ups (55 and over burpee pull-ups) 8 knees to elbows 12 push press 95/65 RX+ 115/80 (55 and over 75/55) 36 double unders rest 2 minutes 4 minute AMRAP of: 3 burpee CTB

WOD: Complete the following for time of: 1 mile run OR 70 burpees* 30 HSPU 40 pull-ups 50 KBS 32kg/24kg or 24kg/16kg 60 sit-ups ab-mat un-anchored 70 burpees OR 1 mile run* *Athlete can choose to do the 70 burpees first or the 1 mile run, but has to finish with the opposite* OPEN athletes DO

WOD: “The Chief” Max rounds in 3 minutes of: 3 power clean 135/95 6 push-ups 9 squats rest 1 minute Repeat for a total of 5 cycles Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893,

OPEN WOD 15.3 14 minute AMRAP of: 7 muscle ups 50 WBS 20/14 10’/9′ 100 double unders Masters 55 and over: 14 minute AMRAP of: 100 double unders 50 WBS 20/10 9′ 7 muscle ups Scaled: 14 minute AMRAP of: 50 WBS 20/10 9′ 200 single unders REMINDER: We will be hosting The Open today at 915am

WOD: “Eva” 5 rounds for time of: 800m run 30 KBS 32kg/24kg 30 pull-ups Lululemon will be at CFHSV Friday, March 13 from 315pm until 515pm! Come shop with one of the best fitness brands on the market!

WOD: A. EMOM x 10 minutes: ODD Minute = 10 toes to bar EVEN Minute = 10 ring dips OR 10 dumbbell or kettle bell push-ups B. 6 minute AMRAP of: 6 barbell burpee power clean 115/80 RX+ 155/105 (55 and over 95/65) 6 shoulder to overhead 115/80 RX+ 155/105 (55 and over 95/65) rest 2