January 2017

A. EMOM Activator for 6min 1st min = 30sec Handstand Activation, 30sec Rest 2nd min = 30sec Running Drills, 30sec Rest 3rd min = 30sec G2O Activation 45/35 65/45 75/55 95/65 115/75 etc., 30sec Rest Repeat B. 3 rounds for time of: -5 G2O 135/95 RX+165/115 (MRX 105/70) -5 Strict HSPU RX+ Parallette Kipping -200m […]

WOD: “Arnie” With a single (32/24kg) kettlebell, complete the following for time: -21 Turkish Get-Ups, Right arm -50 KBS -21 KB Overhead Squats, Left arm -50 KBS -21 KB Overhead Squats, Right arm -50 KBS -21 Turkish Get-Ups, Left arm Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of

A. Deadlifts (w/3 sec pause on floor): 5 – 5 – 5 – 5 – 5 E2:30MOM B. “Congressional Committee on Inaugral Ceremonies CF Style” by DB For Time: -45 Morning Worship WallBalls 20/14lbs 10/9′ (MRX 20/10 9′) -20 Processional Pull-Ups to the Capital -17 VP Goblet Squats Swearing in Ceremony 24/16kg RX+ 32/24kg (MRX

A. Squat Cleans to Front Squats Build Up – E3MOM -4 Squat Cleans to 1 Front Squat -3 Squat Cleans to 2 Front Squats -2 Squat Cleans to 3 Front Squats -1 Squat Clean to 4 Front Squats -1 Squat Clean to 1 Front Squat B. TEAM WOD: “You Go, I Go” by DB 16min

WOD: A. Increasing Overhead Build Up – E2MOM Strict Press = 5-3-1 then Push Press = 3-2-1 then Push Jerk = 2-1-1 B. For time: -200m Run -10 Strict Press 95/55 RX+ 115/75 (MRX 75/45) -200m Row -10 Strict Press 95/55 RX+ 115/75 (MRX 75/45) Rest 1min/Adjust Weights -200m Run -10 Push Press 115/75 RX+ 135/85 (MRX 95/55) -200m Row -10 Push

WOD: A. “The MLK Muscle-Up Mile” by DB For Time: -805 meter Row then -10-8-6-4-2-1 Ring Muscle-Ups (MRX Burpee C2B) -20-18-16-14-12-10 Wallballs 20/14lbs 10/9′ (MRX 20/10 9′) then -804 meter Row B. Core Development -1min L-Sit on Floor, Rings, or Parallettes -30 Hip Extensions -50 GHD Sit-ups or Ab-mat Anchored for time

WOD: A. Power Clean: 4 – 3 – 2 – 1 – 1 – 1 E2MOM B. Start on a 4min Clock: Complete: -20 T2B -40 Double-Unders -20 Power Cleans 115/75 RX+ 135/85 (MRX 95/55) (If completed, rest remainder of time/change weights, and move to next set at the 4min mark) (If not completed, continue on as

WOD: A. EMOM x 6min -ODD Min = 1 Hang Power Clean to 1 Power Clean -EVEN Min = Rest / Add Weight B. EMOM X 6min -ODD Min = 1 Power Clean -EVEN Min = Rest / Add Weight C. “POWER ELIZABETH” For Time: 21-15-9 reps of: – Power Clean 135/95 MRX 95/65 – Ring

WOD: A. Bench Press & Dips Combined – E3MOM -12 Bench Press and 12 Dips -10 Bench Press and 10 Dips -8 Bench Press and 8 Dips -6 Bench Press and 6 Dips -Max Reps Bench Press @80% and Max Reps Dips *Complete all reps of both within the 3min* B. 4 Sprint Rounds For Time: -12/10 Calorie

Join us today at 1PM for a baby shower honoring CFHSV Coach Bradley and Maggie Futch! Help us celebrate the early arrival of their baby boy Mac with a specially programmed WOD and a BBQ lunch to follow! Bradley and Maggie are registered at Babies R’ Us and Target. WOD: A. EMOM Activator for 8min 1st min