May 2015

2016 was another year of growth for CFHSV. Having settled into our new facility, there was now room for new equipment, lifting stations, and space for athletes to sit and watch before and after class. In 2016, CFHSV had a record number of athletes participate in The Open, and at the close, CFHSV sent its […]

WOD: A. In 15 minutes, build up and achieve a 1RM Back Squat B. 6 minute AMRAP of: 800m run 10 back squats 135/95 or 115/80 or 95/65 max reps shoulder to overhead rest 2 minutes 4 minute AMRAP of: 400m run 10 back squats 135/95 or 115/80 or 95/65 max reps shoulder to overhead rest

WOD: “TYLER” 5 rounds for time of: 7 muscle ups 21 sumo deadlift high pull 95/65 Enlarge image 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry

WOD: A. In 12 minutes, build up to a 3RM hang squat clean B. 5 rounds for time of: 2 shoulder to overhead 165/115 RX+ 205/140 (55 and over 125/80) 3 hang squat cleans 165/115 RX+ 205/140 (55 and over 125/80) 4 deadlifts 165/115 RX+ 205/140 (55 and over 125/80) 5 over the bar/lateral burpees 1

WOD: A. Split Snatch: 4-3-2-1-1 E2MOM B. 3 rounds for time of: 600m run 12 split snatch (alternating legs) 95/65 RX+ 115/80 (55 and over 75/55) 18 pull-ups

WOD: A. Bench Press: 10 – 5 – 20 – 10 – 5 – 20 E3MOM B. 16 minute AMRAP of: 30 KBS 24kg/16kg RX+ 32kg/24kg 15 WBS 20/14 10’/9′ RX+ 10′ 10 box jumps 24″/20″ RX+ 28″/24″ “FINISHER” Exactly 2 minutes after completion of the WOD, sprint 400m for time (compare to Wednesday)

WOD: A. Thruster: 4-3-2-1-1 E2MOM B. 14 minute ascending AMRAP of: 2 power cleans 105/75 2 thrusters 105/75 2 barbell push-ups 4 power cleans 105/75 4 thrusters 105/75 4 barbell push-ups 6 power cleans 105/75 6 thrusters 105/75 6 barbell push-ups continue to increase by 2 reps each round until time expires… “FINISHER” 2 minutes after

WOD:“FIGHT GONE BAD” 3 rounds for max reps in 1 minute of: WBS 20/14 10′ sumo deadlift high pull 75/55 box jumps 20″ push press 75/55 row for calories rest 1 minute between rounds In this workout, you move from each of five stations after one minute. The clock does not reset or stop between exercises.

WOD:“MURPH” Complete the following for time: 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1 mile run. If you’ve got a 20 pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue,

WOD: A. Back Squat: 8-6-4-2 E2MOM B. 4 sprint rounds for time of: 5 over the bar lateral burpees 15 power snatch 75/55 RX+ 95/65 10 OHS 75/55 RX+ 95/65 5 over the bar lateral burpees rest 2 minutes between each round “FINISHER” Immediately after last sprint round or at time cap: 6 minutes to establish