June 2016

WOD: A. Deadlift: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. 3 max rep AMRAPS 3 minute AMRAP of: 12 over the bar lateral burpees 9 deadlifts 165/115 or 135/95 or 115/80 6 hang power cleans 165/115 or 135/95 or 115/80 3 thrusters 165/115 or 135/95 or 115/80 max reps pull-ups […]

Team WOD #1: (In teams of 2) 5 minute AMRAP of: max calorie row *(athletes must switch every 12/10 calories)* rest 3 minutes Team WOD #2: (In teams of 2) 2o minute AMRAP of: 12 kettle bell swings 24/16kg or 32/24kg (partner A) 12 kettle bell swings 24/16kg or 32/24kg (partner B) 6 burpee toes-to-bar (partner A) 6

WOD: “TOMMY V” For time: 21 thrusters 115/75 lbs. 12 rope climbs 15′ 15 thrusters 115/75 lbs. 9 rope climbs 15′ 9 thrusters 115/75 lbs. 6 rope climbs 15′ In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.

A. Clean cluster training: E2MOM x 5 2 power cleans to 1 hang power clean B. Masters WOD: CF Games 2012 Row-Clean-Burpee For time: 1000m row 30 cleans 135/95 or 115/85 50 burpees onto a 45 lb plate C. Core Accessory Training: 25 evil wheels 25 hip extensions accumulate 2 minute high plank hold w/1

A. “Tester” athlete’s choice: max reps unbroken toes-to-bar and/or spend 10 minutes working on progressions and prepping for benchmark WOD. B. “ANGIE” for time: 100 pull-ups 100 push-ups 100 sit-ups 100 air squats **Complete all reps of each exercise before moving to the next** Check out Mason Dixon’s menu for next week. June 20 To

A. Squat Snatch: 3-3-2-2-1-1 E2MOM B. 12 minute ascending AMRAP of: 1 squat snatch 115/75 RX+ 155/105 (MRX 85/55) 1 muscle-up RX+ 1 strict muscle-up (MRX 1 burpee chest-to-bar pull-up) 10 double-unders 2 squat snatch 2 muscle-ups RX+ 2 strict muscle-ups (MRX 2 burpee chest-to-bar pull-ups) 20 double-unders 3 squat snatch 3 muscle-ups RX+ 3

A. Push Press: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. 2 rounds for time of: 12 sumo deadlift 225/155 RX+ 275/185 (MRX 185/125) 12 handstand push-ups RX+ 50′ handstand walk (MRX 2/4″rise) 200m sprint rest 2 minutes 2 rounds for time of: 12 sumo deadlift 12 handstand push-ups RX+ 50′ handstand

ARMY Birthday — HERO WOD: “WHITE” 5 rounds for time of: 3 rope climbs 15′ 10 toes to bar 21 overhead walking lunges 45/35 lb. plate 400m run U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro,

A. Front squat: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. 15 minute AMRAP of alternating rounds of: Round 1: 15 calorie row 1 power clean 145/100 RX+ 185/125 MRX (115/75) 2 hang squat clean 3 shoulder to overhead Round 2: 45 double-unders 1 power clean 2 hang squat clean 3 shoulder to overhead

WOD: “MICHAEL” 3 rounds for time: 800m run 50 hip or back extensions or combination of hip/back extensions 50 ab-mat anchored sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.The