June 2015

All classes are canceled. Happy Father’s Day CFHSV!

WOD: A. Bench Press: 5 sets of 5 reps E2:30MOM B. For time: 40-30-20-10 WBS 20/14 10’/9′ clear line 20-15-10-5 ring dips or parallette push-ups with feet on 20″box RX+ strict ring dips (55 and over regular parallette push-ups) REMINDER: Clean Workshop THIS SATURDAY, June 20 at 11am. Counts as a regular visit for Silver and Gold

WOD: 9 minute AMRAP of: 800m run, then max rounds of: 5 burpee pull-ups RX+ burpee muscle-ups 5 OHS 95/65 RX+135/95 (55 and over 75/55) rest 3 minutes 7 minute AMRAP of: 600m run, then max rounds of: 5 burpee pull-ups RX+ burpee muscle-ups 5 OHS 95/65 RX+135/95 (55 and over 75/55) rest 2 minutes 5

WOD: A. In 15 minutes, build up and achieve a 1RM Deadlift (hands must stay on the bar up and down) B. 5 rounds for time of: 7 deadlifts 275/185 RX+ 365/240 (55 and over 205/125) 11 box jumps 24″/20″ RX+ 32″/28″ (55 and over 20″ step ups) 7 HSPU RX+ deficit 4″ strict HSPU (55

WOD: A. 800m run for PR approximately 3-5 minutes transition… B. For time: 75 double unders 25 hang power snatch 95/65 RX+ 135/95 (55 and over 75/55) 75 double unders 25 hang power cleans 95/65 R+ 135/95 (55 and over 75/55) 75 double unders 25 shoulder to overhead 95/65 RX+ 135/95 (55 and over 75/55) 75

WOD: 8 minute AMRAP: 400m run max reps toes to bar *catch* each time you come off the bar, perform 15 Military ab-mat anchored sit-ups RX+ GHD sit-ups rest 2 minutes 8 minute AMRAP: 400m run max reps KBS 24kg/16kg RX+ 32kg/24kg *catch* each time you stop actively swinging or put the KB down, perform 15 Military ab-mat

WOD: A. In 12 minutes, build up to a 1RM power clean to power jerk B. Complete the following for time of: 5 ground to overhead 105/70 RX+ 145/100 (55 and over 85/60) 10 OHS 105/70 RX+ 145/100 (55 and over 85/60) 5 ground to overhead 105/70 RX+ 145/100 (55 and over 85/60) 20 front squats

WOD: A. In 14 minutes, build up to a 1RM thruster and a 1RM weighted pull-up B. 2 minute AMRAP of: 8 thrusters 75/55 RX+ 95/65 8 pull-ups RX+ chest to bar rest 2 minute repeat cycle 3 more times for a total of 4 CFHSV Running & Endurance WOD:Down and Up Ladder Training: Run 1200m at

WOD: “KELLY” 5 rounds for time of: 400m run 30 box jumps 24″/20″ 30 WBS 20/14 10′

WOD: Complete the following for time: 400m run 15 HSPU or hand release push-ups 20 toes to bar or V-ups 25 power snatch 95/65 or 75/55 30 WBS 20/14 10’/9′ or 20/10 9′ 35 KBS 32kg/24kg or 24kg/16kg 400m run 35 KBS 32kg/24kg or 24kg/16kg 30 WBS 20/14 10’/9′ or 20/10 9′ 25 power snatch 95/65