July 2015

WOD: A. In 12 minutes, build up to a 1RM weighted CTB pull-up and a 1RM weighted pull-up B. “Angie” For Time: 100 pull-ups 100 push-ups 100 ab-mat anchored sit-ups 100 air squats CFHSV Running & Endurance WOD: Run 600m, rest 2:00 Run 400m, rest 1:30 Run 200m, rest 1:00 Run 200m, rest 1:00 Run 400m, rest […]

WOD: “Elizabeth” 21-15-9 reps of: squat clean 135/95 ring dips

WOD: A. Power Snatch to Snatch Balance to Squat Snatch Cluster: E3MOM for 15 minutes B. 3 minute AMRAP Sprint Rounds: 3 squat snatch 75/55 or 95/65 or 115/80 or 135/95 or 155/105 200m run max reps WBS 20/14 10′ rest 2 minutes Repeat 2 more times for a total of 3 After last round, rest

WOD: A. Clean and Jerk Complex: 1 power clean to 1 hang power clean to 1 jerk E2MOM for 10 minutes B. Complete the following for time: 100 double unders 10 power clean 135/95 RX+ 165/115 (55 and over 95/65) 20 over the bar/lateral burpees 10 power clean 135/95 RX+ 165/115 (55 and over 95/65) 100

WOD: A. Strict Press: 10 – 5 – 1 – 10 – 5 – max reps E2:30MOM B. For Time: 5 jerks 175/110 RX+ 205/140 (55 and over 135/95) 1 rope climb 15′ RX+ 1 legless 15′ 20 calorie row 4 jerks 175/110 RX+ 205/140 (55 and over 135/95) 2 rope climbs 15′ RX+ 2 legless

WOD: “FRAN” 21 -15 -9 reps of: thrusters 95/65 pull-ups

WOD: A. EMOM Training x 10 minutes: Even Minute: 1 power or squat clean to 6 front squats Odd Minute: rest B. For Time: 200m run 30 WBS 20/14 10’/9′ 15 wall ball push-ups (toes on wall ball) 3 squat cleans 165/115 RX+205/140 (55 and over 125/80) 400m run 20 WBS 20/14 10’/9′ 10 wall ball

Happy Independence Day CFHSV! All classes are canceled today and tomorrow. Have a fun and safe holiday weekend!

WOD: A. Bench Press: 10 – 5 – 1 – 10 – 5 – 1 E2:30MOM B. “DT” 5 rounds for time of: 12 deadlifts 155/105 9 hang power clean 155/105 6 push jerks 155/105 Enlarge image In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in

WOD: A. EMOM for 10 minutes: 3 hang power clean to 3 push press B. For time: 70 calorie row 60 KBS 24kg/16kg RX+32kg/24kg (55 and over 20kg/12kg) 50 ab-mat unanchored sit-ups RX+ GHD sit-ups 40 hand release push-ups RX+ clapping push-ups 30 toes to bar 20 WBS 20/14 10’/9′ (55 and over 20/10 9′) 10