March 2015

WOD: A. Hang Squat Clean & Jerk: 3-2-1-1-1 E2MOM B. Complete the following for time of: 30 hang squat clean & jerk 135/95 RX+ 165/115 (55 and over 95/65) *CATCH* Every time your drop the bar, perform 6 double push-up burpees REMINDER: OPEN Athletes don’t forget to SUBMIT YOUR SCORE for 15.2 no later than 7pm […]

WOD: A. Deadlift: 4 sets of 6 reps E2MOM B. 12 minute AMRAP of: 3 deadlifts 315/215 RX+ 365/240 (55 and over 245/145) 6 pull-ups RX+ CTB 12 box jumps 24″/20″ RX+ 30″/24″ (55 and over 20″/18″) “FINISHER” Exactly 2 minutes after the WOD, 2 minutes max reps air squat to a wall ball. Lululemon will

WOD: “Hopped Up Helen” 800m run 42 KBS 24kg/16kg 24 pull-ups 600m run 33 KBS 24kg/16kg 18 pull-ups 400m run 21 KBS 24kg/16kg 12 pull-ups 200m run 11 KBS 24kg/16kg 6 pull-ups REMINDER: We will be hosting The OPEN today at 1pm! BBOLC is canceled. Feel free to come and cheer on your fellow CFHSV athletes even

OPEN WOD 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups Etc., following same pattern until you

WOD: A. “Bring Sally Up” Squats 135/95 or 115/80 or 95/65 B. 14 minute AMRAP of: 7 right arm KB thrusters 24kg/16kg 7 hand release push-ups 7 left arm KB thrusters 24kg/16kg 7 hand release push-ups 14 over the box jumps 24″/20″ CFHSV Running & Endurance WOD: 4 mile run for time meet at CFHSV at

WOD: A. E2MOM for 10 minutes: 1 power snatch to 1 snatch balance to 1 squat snatch B. For Time: 800m run 8 double push-up burpee pull-ups RX+ muscle ups (55 and over burpee pull-ups) 8 squat snatch 95/65 RX+ 135/95 (55 and over 75/55) 600m run 6 double push-up burpee pull-ups RX+ muscle ups (55

WOD: A. Bench Press: 4 sets of 6 reps E2MOM B. 2 rounds for time of: 50 calorie row 40 double unders 30 KBS 24kg/16kg RX+ 32kg/24kg 20 ab-mat unanchored sit-ups RX+ Military ab-mat unanchored sit-ups 10 hand release push-ups RX+ hand release clapping push-ups We apologize for any inconvenience, but due to the hazardous driving conditions,

WOD: A. EMOM for 10 minutes: ODD MIN = 2 rope climbs or 1 legless rope climb 15′ EVEN MIN = 6 strict press B. 10 minute AMRAP of: 10 WBS 20/14 10′ 10 toes to bar 10 power clean 135/95 CFHSV OPEN ATHLETES: Don’t forget to submit your score at games.crossfit.com no later than 7pm

WOD: A. Back Squat 4 sets of 6 reps E2MOM B. Sprint Sets: 4 rounds for time of: 14 front squats 95/65 or 115/80 or 135/95 or 155/105 7 lateral over the bar burpees 14 deadlifts 95/65 or 115/80 or 135/95 or 155/105 rest exactly 1 minute between rounds Score = total time minus 3 minutes

WOD: Complete the following for time in any order or rep scheme desired: 2000m run OR 2500m row 50 HSPU OR 75 hand release push-ups 50 toes to bar OR 75 V-ups to war bar/PVC 50 GHDsit-ups OR 75 ab-matanchored sit-ups 50 chest to bar pull-ups OR 75 regular pull-ups 50 SDHP 95/65 OR 75 SDHHP