April 2016

WOD: For time, working on the odd minute and resting on the even minutes: 100 chest to bar pull-ups (55 and over pull-ups) 125 push presses 95/65 lbs. (55 and over 75/55) 150 back squats 95/65 lbs. (55 and over 75/55) **athlete can complete the reps however they want, but must work a minute and rest […]

WOD: “WITTMAN” 7 rounds for time: 15 kettlebell swings 24/16 kgs. 15 power cleans 95/65 lbs. 15 box jumps 24/20″ U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010,

WOD: A. In 15 minutes establish a 1 rep max back squat B. “Starter” = 500m row for time rest 3 minutes then, 3 rounds for time of: 500m row 10 box jumps 24/20″ RX+ 30/24″ (55 and over 20″) 20 ab-mat unanchored sit-ups RX+ 20 GHD sit-ups ** 1st score = 500m starter row time **2nd score

A. EMOM x 12 minutes: pull-up/muscle-up & handstand push-up training odd minute = 1-10 reps of ring muscle-ups, bar muscle-ups, chest to bar pull-ups, or pull-ups even minute = 1-10 reps of hand stand push-ups: kipping, strict, parallette or free standing or handstand walks B. WOD #1: 2 rounds for time of: 6 over the

A. Hang Power Snatch: 3 – 2 – 1 – 1 – 1 E2MOM B. 3 rounds for time: 25 hang power snatch 75/55 RX+ 95/65 (55 and over 65/45) 50 double unders or 30 ski/mogul barbell jumps C. Core Development: 30 GHD sit-ups or 30 weighted military ab-mat sit-ups anchored 2 minute high plank

A. Push Press = 3 – 2 – 1 – 1 – 1 E2MOM B. 5 minute AMRAP of: 400m run then max rounds of: 1 rope climb 15′ RX+ 2 rope climbs 15′ (55 and over 1 rope climb 10′) 10 shoulder to overhead 115/75 RX+ 135/95 (55 and over 95/65) rest 3 minutes 5 minute

A. In 15 minutes establish a 1 rep max front squat B. For time: 21 calorie row 21 toes to bar 21 squat cleans 95/65 lbs. RX+ 115/75 (55 and over 75/55) 21 ring dips (55 and over bar dips) 15 calorie row 15 toes to bar 15 squat cleans 115/75 lbs. RX+ 135/95 (55

WOD: A. “JEREMY” 21-15-9 reps of: overhead squats 95/65 bar facing burpees C. Core & Leg Development: 1-2 rounds NOT for time: 30 ft. overhead walking lunges with 55/45/35/25 lbs. plate 20 GHD sit-ups The workout know as “Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). In 2008 a variation by the same

WOD: A. 1 Power Snatch to 1 OHS to 1 Squat Snatch E2MOM x 10 minutes B. Master’s Qualifier Event 4: For Time: 55 bar facing burpees 34 OHS 95/65 (55-59 years old 75/55, 60+ 65/45) 21 ring muscle-ups (55 and over 21 ring dips) Best of luck to our CFHSV Masters Athletes competing in The Master’s

WOD: A. 15 minutes to build up to a 1RM of the bear complex: 1 rep = 1 power clean to 1 front squat (or squat clean) to 1 shoulder to overhead to 1 back squat to 1 back rack shoulder to overhead B. 2016 Master’s Qualifier Event 3: 15 minute AMRAP of: 55 double unders