March 2017

WOD: A. Hang Clean: 4 – 3 – 2 – 1 E2MOM B. “Fool’s Choice” by DB 5 rounds for time of: CHOOSE 1:

WOD: “Annie” 50 – 40 – 30 – 20 – 10 Double Unders Anchored Ab-Mat Sit-Ups —and/or— “Karen” For Time: 150 Wallballs 20/14 @ 10′ Click here to sign up for Catered Fit! Delivered daily to CFHSV! Once you sign up, you will receive the menu via email weekly. Check out Mason Dixon’s menu for

WOD: A. Clean & Jerk – E3MOM 4 – 3 – 2 – 1 – 1 Build Up AHAP B. For Time: 600m Run or Row 21 Cleans 115/75 RX+135/95 (MRX 75/55) 600m Row or Run (opposite) 21 Jerks 400m Run or Row (opposite) 15 Cleans 135/95 RX+165/115 (MRX 95/65) 400m Row or Run (opposite)

WOD: A. EMOM x 8min MIN 1 = 12 Bar Facing Burpees MIN 2 = 12 Toes-to-Bar MIN 3 = 12 Box Jumps 24/20 RX+ 30/24 (MRX 20/18) MIN 4 = 12 SDHP 95/65 RX+ 115/75 (MRX 75/55) Repeat one more time for 8min total On the 9th minute… B. For Time: 16 – 13 – 10

WOD: “Cardio Collapse” by DB 4 Rounds For Time: 40 Double-unders or 40 Ski/Mogul Jumps 10 Deadlifts 225/155 (MRX 185/115) 400m Run or Row 40 Double Unders or 40 Ski/Mogul Jumps 400m Row or Run (opposite of last) 10 Burpee Toes-to-Bar OPEN ATHLETES! Don’t forget to submit your score for 17.5!! Score due by 7pm Monday

WOD: A. Pause Bench Press – E3MOM 6 – 5 – 4 – 3 – 2 (3sec pause on chest) B. Tag-Team 16min Ascending AMRAP: 2 HSPU (MRX 2/4 Rise or HRPU) 2 Pull-Ups RX+ Chest-to-Bar 2 Wallballs 20/14 @ 10/9′ (MRX 20/10 @ 9″) 2 Hang Power Snatch 95/65 RX+ 115/80 (MRX 75/55) 2

WOD: “Paul Pena” 7 Rounds – Each For Time: 100m Sprint 19 KBS 32/24 (MRX 24/16) 10 Burpee Box Jumps 24/20″ (MRX 20/18″) –Rest 3 minutes– Army CPT Paul Pena, 27, of San Marcos, Texas, died on Jan 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in

WOD: A. 5 Rounds for Loads – E5MOM 5 Strict Pull-Ups or 5 C2B Pull-ups 5 Box Jumps 24/20″ RX+ 30/24″ (MRX 20/18″) 5 Deadlifts to 5 Hang Cleans to 5 Shoulder-to-Overhead 5 Box Jumps 24/20″ (MRX 20/18″) 5 Pull-Ups ** Rules = Athlete has the whole 5min to use as they wish to complete

WOD: A. In 10 minutes, build up to a 2RM Thruster from the floor B. OPEN WOD 17.5 10 Rounds For Time Of: 9 Thrusters 95/65 MRX 65/45 35 Double Unders REMINDER: We will be hosting The OPEN today at 915AM and 515PM. Childcare WILL be available for the morning session. Our regular 915AM, 515PM and 615PM classes are

WOD: A. Pause Deadlifts – E3MOM 6 – 5 – 4 – 3 (3sec pause on floor…hands stay on bar) B. 3min AMRAP: 5 Bar Facing Burpees 15/12 cal Row MRX 13/10 cal Row 10 Deadlifts 185/125 RX+ 225/155 (MRX 155/105) Max Bar Facing Burpees –Rest 3 minutes– 3min AMRAP: 5 Bar Facing Burpees 10 Deadlifts 5