April 2017

WOD: A. Back Squats: 6 sets of 4-6 reps E2:30MOM B. For Time: 20 Power Cleans 115/65 RX+ 135/85 (MRX 95/55) 400m Double Plate Carry 35s/15s RX+ 45s/25s (MRX 25s/10s) 15 Power Cleans 400m run 10 Power Cleans 200m Double Plate Carry 35s/15s RX+ 45s/25s (MRX 25s/10s) 5 Power Cleans 200m run C. Core Development: 2 […]

WOD: A. Tester “Fast 50’s” by DB For Time 50 Pull-Ups or 50 C2B Pull-Ups –rest 2min– 50 HSPU or 50 Hand-Release Push-Ups –rest 2min– 50 Bodyweight / 75% BW Deadlifts –rest 2min– 50 GHD Sit-Ups or 50 Anchored Sit-Ups –rest 2min– 50 Kettlebell Swings 24/16 or 32/24 or 20/12 –rest 2min– 50 Double Unders –rest 2min– 50 cal Row or 50cal Assault Bike Rest 2min 50 Hang

WOD: “Wilmot” 6 Rounds For Time 50 Air Squats 25 Ring Dips (MRX Bar Dips) Canadian Forces Pvt. Colin Wilmot, 24, of Fredericton, Nebraska, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008, from wounds suffered when an explosive device detonated

WOD: A. Back Squats & Front Squats – E2MOM 6 Back Squats — 6 Front Squats 5 Back Squats — 5 Front Squats 3 Back Squats — 3 Front Squats 1-2 Back Squats — 1-2 Front Squats B. 3 Sprint Rounds For Time 5 Over Bar Burpees 15 OH Lunges (alt/stationary) 95/65 RX+ 115/80 (MRX 75/55)

WOD: A. Weakness Work/Progression/Strength Alternating EMOM for 28 minutes PICK 3 MOVEMENTS 1-2 Rope Climb w/Feet or Legless 8 Pistols (4 each leg) 2-4 Squat/Powwr Clean at 50-75% of 1 RM 2-4 Squat/Power Snatch at 50-75% of 1 RM 2-5 Muscle-Ups (bar or ring) 3-5 Ring Dips (strict or kipping) 3-5 Pull-Ups (strict or kipping) 3-10 HSPU (deficit,

WOD: “Jackie” For Time 1000m Row 50 Thrusters 45/35 30 Pull-Ups Click here to sign up for Catered Fit! Delivered daily to CFHSV! Once you sign up, you will receive the menu via email weekly.

WOD: A. Overhead Presses – E2MOM Strict Press 3 – 2 – 1 Push Press 3 – 2 – 1 Split Jerk 3 – 2 – 1 –rest 2min– 2min AMRAP Max HSPU B. For Time 50 Double Unders 40 Shoulder-to-Overhead 95/65 RX+ 115/75 (MRX 75/55) 3 Rope Climbs 15′ 40 Double Unders 30 Shoulder-to-Overhead 115/75 RX+ 135/95 (MRX 95/65) 2 Rope

WOD: A. Build Up to a 2RM Bear Complex – E3MOM x 5 Sets 1 Power Clean to 1 Front Squat — (Can Squat Clean to count for both) 1 Push Press or Jerk — (Can Thuster out of Squat Clean) 1 Back Squat 1 Back Rack Push Press or Jerk — (Can Thruster out of

Based On 2017 Masters / Teens Qualifier Event 4: WOD: 2 Rounds For Time Of: 10 Deadlifts 255/175 RX+ 315/225 20 HSPU RX+ 4″/3″ Deficit 30 Goblet Squats 24/16kg RX+ 32/24kg Core Development: 1 minute high plank hold 30 butterfly ab-mat sit-ups 1 minute low plank hold 1 minute hollow body hold CFHSV Running and Endurance In relay teams

WOD: “Mary” 20min AMRAP of: 5 HSPUs (MRX 2/4″ rise or HRPU) 10 Pistols, alternating legs (MRX 10 Bodyweight Lunges, alternating legs) 15 Pull-Ups