February 2016

WOD: A. EMOM x 20 minutes: ODD: 2 snatches (power or squat) EVEN: 3-6 HSPU (strict, deficit, parallette) or 5-10 elevated push-ups or ring push-ups B. 10 minute AMRAP of: 1 snatch (power or squat) 13 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) 10/7 hand release push-ups 2 Scores: 1st score = total rounds plus […]

WOD: A. Tempo Back Squats & Speed Back Squats: 6 sets of 5 reps, E2:30MOM Set 1: Tempo Set 2: Speed B. Speed Rounds, Each For Time: Round 1: 250m row — 16 thrusters — 16 pull-ups rest 2 minutes Round 2: 250m row — 16 power cleans — 16 ring dips rest 2 minutes Round 3: 500m row —

WOD: A. EMOM x 5 minutes: 2 power cleans to 2 jerks rest 3 minutes EMOM x 5 minutes: 1 squat clean to 2 jerks rest 3 minutes EMOM x 5 minutes: 1 clean & jerk (power or squat) B. 11 minute AMRAP of: 2 squat cleans to 2 jerks 165/105 RX+ 205/135 (55 and over 135/85) 6 over the

WOD: A. 15 minutes Handstand Push-up technique, progressions, skills/drills training B. 10 minute EMOM HSPU practical application 1st minute: 2-6 HSPUs or HSPU progressions 2nd minute: deadlift build up for WOD; 5-10 reps increasing weight each set until at WOD weight C. 10 minute AMRAP of: 7 toes to bar 7 deadlifts 245/165 RX+ 315/215 (55

WOD: A. Tempo Bench Press & Speed Bench Press: 6 sets of 5 reps, E2:30MOM Set 1: tempo — 4 seconds down, 2 second pause at the bottom, 1 second up, 2 second pause at the top Set 2: speed bench press Alternate between tempo and speed for 6 sets B. Washington’s Birthday! “Founding Father” by

No better date on Valentine’s Day than a date with FRAN! WOD: “FRAN” 21-15-9 reps for time: thrusters 95/65 pull-ups

WOD: A. In 15 minutes, warm-up and prep muscle-ups, WBS, and double unders for WOD. B. OPEN WOD 15.3 (RX and Teens 16-17) 14 minutes AMRAP of: 7 muscle-ups 50 WBS 20/14 10’/9′ 100 double unders (Masters 55 and over and Teens 14-15) 14 minute AMRAP of: 50 WBS 20/10 9′ 100 double unders 7 muscle-ups This

CFHSV’s Valentine’s Day WOD! In teams of 2 couples, partners, or friends, complete the following for time of: 10 Sets (5 each Valentine alternating) of 5 Thrusters one Valentine must be in front rack position while the other works, once bars are picked up they cannot be set down or else 5 burpee penalty 50 (25 each) Partner Passing

WOD: EMOM x 5 minutes: 1 power snatch to 1 squat snatch (60-70%) rest 3 minutes EMOM x 5 minutes: 1 power snatch to 1 squat snatch (70-80%) rest 3 minutes EMOM x 5 minutes: 1 snatch, power or squat (80-90%) B. For Time: 15 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) 500m row 15 KBS rest 3 minutes For Time:

WOD: A. In 15 minutes, build up to a 20RM bench press rest 2 minutes 1 minute max reps bench press 95/65 or 75/45 rest 2 minutes 1 minute max reps hand release push-up B. For Time: 10 burpee toes to bar 400m run 10 burpee toes to bar rest 2 minutes For Time: 10 burpees