February 2017

WOD: “Marston” 20min AMRAP: 1 Deadlift 405/265 (MRX 315/215) 10 Toes-to-Bar 15 Bar-Facing Burpees Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast- based SEAL Team and served in the Navy for six years. […]

WOD: A. EMOM x 4min — 2 Split Jerks at 70% Rest 2min/adjust weights EMOM x 4min — 1 Split Jerk at 75% Rest 2min/adjust weights EMOM x 4min — 1 Split Jerk at 80% Rest 2min/adjust weights EMOM x 4min — 1 Split Jerk at 85% B. 12min AMRAP: 4 Hang Power Cleans 155/105 RX+ 185/125 (MRX 115/75) 4 Shoulder-to-Overhead

WOD: A. Tempo Front Squats & Front Rack Lunges – E2MOM x 6 sets Alternate Between: 3 Tempo Front Squats 6 Front Rack Lunges Alt/Stationary B. Speed Rounds For Time: Round 1 500m Row 9 Front Squats 165/115 (MRX 135/95) 9 Bar MUs (MRX 9 Burpee C2B) —-Rest 3min/adjust weight—- Round 2 400m Row 15 Front Squats 135/95 (MRX 115/75)

WOD: A. E5MOM for 25min / 5rds 16/14 cal Row RX+ 14/12 cal Assault Bike (MRX 14/12 cal Row) 11 T2B 9 Burpee Box Jumps 24/20″ RX+ 30/24″ (MRX 20/18″) 6 Deadlifts 275/185 RX+ 335/225 (MRX 225/145) **Rest remainder of 5min** **Score is slowest round** B. Core Development 21-15-9 NOT for time: – GHD Sit-Ups – Hip Extensions – Hollow

WOD: A. EMOM x 4min of 1 Squat Snatch at 65% Rest 2min/adjust weights EMOM x 4min of 1 Squat Snatch at 70% Rest 2min/adjust weights EMOM x 4min of 1 Squat Snatch at 75% Rest 2min/adjust weights EMOM x 4min of 1 Squat Snatch at 80% B. 6min AMRAP: 12 WallBalls 20/14 @11/10′ (MRX

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: A. For Total Reps: 2min AMRAP: 200m Run or Row Max Chest-to-Bar or Ring Muscle-Ups —-REST 2min—- 2min AMRAP: 200m Run or Row Max Double Unders —-REST 2min—- 3min AMRAP: 400m Run or Row Max Pull-Ups —-REST 2min—- 3min AMRAP: 400m Run or Row Max Double Unders —-REST 2min—- 2min AMRAP: 200m Run or

WOD: “Tiff” On a 25min clock: Run 1.5 Miles Then perform as many rounds as possible of: 11 C2B Pull-Ups 7 Hang Squat Cleans 155/105 (MRX 115/75) 7 Push Press US Army Cpt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq,

WOD: A. Snatch Balance to OHS and Squat Snatch – E2MOM x 20min 1 Snatch Balance to 4 OHS@75% —— 2 Squat Snatch @75% 1 Snatch Balance to 3 OHS@80% —— 2 Squat Snatch @80% 1 Snatch Balance to 2 OHS@85% —— 1 Squat Snatch @85% 1 Snatch Balance to 1 OHS@90% —— 1 Squat

WOD: Athlete’s Choice Open WOD 16.4 13min AMRAP: 55 Deadlifts 225/155 (MRX 185/125) 55 Wallballs 20/14 @10/9′ (MRX 20/10 @9′) 55cal Row 55 HSPU (MRX 55 Push Press 95/65 -or- 55 Hand-Release Push-Ups) Open WOD 16.4A 15min AMRAP: 25 Deadlifts 225/155 (MRX 185/125) 25 Wallballs 20/14 @10/9′ (MRX 20/10 @9′) 25cal Row 25 HSPU (MRX 25 Push