April 2015

WOD: A. Power Clean: 4 – 3 – 2 – 1 – 1 E2MOM B. 20 minute AMRAP of: 3 heavy power cleans: pick a heavy load, 85% or higher 6 pull-ups 9 deadlifts (same load) 12 barbell push-ups Score = total rounds plus reps and load CFHSV Running & Endurance WOD: Run Consistency Training In 40 […]

WOD: A. Back Squat: 10 / 6 / 4-5 / 4-5 / 10 E2:30MOM B. For Time: 800m run 21 back squat 95/65 21 pull-ups 600m run 15 thrusters 95/65 15 chest to bar pull-ups 400m run 9 OHS 95/65 9 bar muscle-ups BBOLC starts back THIS WEEKEND!

WOD: A. Push Press: 10 / 6 / 4-5 / 4-5 / 10 E2:30MOM B. For Time: 12-9-6-3-1 reps of: ground to overhead 135/95 RX+ 155/105 (55 and over 105/65) over the bar lateral burpees HSPU RX+ parallette HSPU (55 and over hand release elevated push-ups 2×45# plates) Pull-Up Workshop today at 530pm! Sign up on MBO

WOD: A. Power Snatch to Hang Power Snatch Complex: 1-1-1-1-1 E2MOM B. Sprint WOD: 3 minute AMRAP of: 250m row 10 deadlifts 115/80 (55 and over 85/55) 5 hang power snatch 115/80 (55 and over 85/55) Max reps toes to bar OR V-ups rest 3 minutes Repeat 3 more times for a total of 4 rounds

WOD: A. Front Squats: 10 / 6 / 4-5 / 4-5 / 10 E2:30MOM B. 11 minute AMRAP of: 9 chin-ups RX+ L-sit chin-ups (55 and over females only jumping chin-ups) 11 thrusters 85/60 RX+ KB thrusters 24kg/16kg (55 and over 65/50) 13 box jumps 24″/20″ RX+ 30″/24″ (55 and over 20″/18″) “FINISHER” As soon as

WOD: A. EMOM for 10 minutes Odd = 3-50 double unders or 60-100 single underrs Even = 6-10 HSPU or 6-10 push-ups (elevated or regular) B. Bench Press: 10 / 6 / 4-5 / 4-5 / 10 E2:30MOM C. For Time: 1 mile run 100 ab-mat unanchored sit-ups RX+ 70 GHD sit-ups Lorna Jane Trunk Show

All Classes are Canceled today in Observance of Easter.Happy Easter CFHSV! #### Lorna Jane Trunk Show Monday, April 6th 10am-6pm in the CFHSV Lobby. Come check out Australia’s leading ladies’ fitness line! Hosted by bloom, Inc/Patty Miller

WOD: Complete the following: 4 minute max calorie row rest 2 minutes, then 35 barbell overhead stationary lunges, alternating 75/55 RX+ 95/65 (55 and over 45/35) 35 toes to bar 35 front squats 75/55 RX+ 95/65 (55 and over 45/35) 35 pull-ups 35 ground to overhead 75/55 RX+ 95/65 (55 and over 45/35) 35 burpees over

WOD: A. Squat Clean 4-3-2-1-1 AHAP E2MOM B. 4 rounds for time of: 4 squat clean 165/115 RX+ 225/155 (55 and over 125/85) 200m run 2 rope climbs 15′ (55 and over 1 rope climb 15′) 200m run Cool Down: perform in the order listed: 25 evil wheels accumulate 1 minute high plank hold accumulate

WOD: A. Strict Press: 10 / 6 / 4-5 / 4-5 / 10 E2:30MOM B. 14 minute AMRAP of: 5 power clean 145/100 RX+ 185/125 (55 and over 95/65) 10 HSPU RX+ free standing HSPU (55 and over 4″ rise) 15 box jumps 24″/20″ RX+ 28″/24″ (55 and over 20″/18″) 20 push-ups RX+ barbell push-ups (55