June 2018

Strict Press & Power Jerks E2MOM 7 Strict Press – 4 Power Jerks 6 Strict Press – 3 Power Jerks 4-5 Strict Press – 2 Power Jerks 4-5 Strict Press – 1 Power Jerk Team WOD***(1 works, 1 rests, slap hands to switch)* **For Total Reps/Calories/Rounds: 0:00 – 3:00 Row or Assault Bike for Calories 3:00 – 4:00 […]

“Summer Solstice Chipper” by DB For Time: 21 Deadlifts 95/65 RX+ 115/75 MRX 75/55 21 Barbell Push-Ups MRX Push-Ups 21 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 21 Anchored Sit-ups RX+ GHD Sit-ups 21 Overhead Squats 21 Pull-Ups 21 Goblet Lunges (alt/Stationary) 21 Bar Dips RX+ Ring Dips 21 Sumo Deadlift High Pull 21 Over Bar

Clean Training E3MOM 2 Power Clean to 2 Hang Squat Clean to 2 Front Squat 2 Squat Clean to 2 Front Squat to 2 Hang Power Clean 1 Power Clean to 1 Hang Squat Clean to 1 Front Squat 1 Squat Clean to 1 Front Squat to 1 Hang Power Clean 2 Rounds For Time: 6 Power Cleans

Snatch Training E2MOM 1 Snatch High Pull to 1 Hang Power Snatch to 1 Power Snatch 1 Power Snatch to 1 Hang Power Snatch 1 Snatch High Pull to 1 Hang Power Snatch to 1 Power Snatch 1 Power Snatch to 1 Hang Power Snatch 1 Power Snatch 1 Hang Power Snatch 7min AMRAP: 7 Power Snatch 95/65

All classes canceled today. Happy Father’s Day CFHSV!

11min AMRAP: 9 Power Cleans 155/105 RX+ 185/125 MRX 125/85 13 WallBall Sit-ups 20/14 MRX 14/10 RX+ GHD 20/14 5 Double Push-Up Over Bar Burpees Bench Press E3MOM 7 Bench Press 6 Bench Press 4 – 5 Bench Press 4 – 5 Bench Press Core & Turkish Get-Up Development 10 Turkish Get-Ups Right Arm 1 set 15 Hollow Rocks

Thrusters & Weighted Pull-ups E2MOM 3 Thrusters – 3 Weighted Pull-Ups 2 Thrusters – 2 Weighted Pull-Ups 1 Thruster – 1 Weighted Pull-Up 1 Thruster – 1 Weighted Pull-Up “Father’s Favorite” by DB 5 Rounds For Time: 9 Thrusters 95/65 RX+ 115/75 MRX 75/55 9 Pull-Ups RX+ Chest to Bar 36 Double-Unders Core Development & Stretching 1min High

“LUMBERJACK 20” For Time: 20 Deadlifts 275/185 MRX 225/155 Run 400m 20 Kettlebell Swings 32/24 MRX 24/16 Run 400m 20 Overhead Squats 115/75 MRX 75/55 Run 400m 20 Burpees Run 400m 20 Chest to Bar Pullups MRX Pull-ups Run 400m 20 Box Jumps 24/20″ MRX Step-ups Run 400m 20 Squat Cleans 115/75 MRX 95/65 Run 400m **Athlete gets

Push Press & Split Jerks E2MOM 7 Push Press 4 Split Jerks 6 Push Press 3 Split Jerks 4-5 Push Press 2 Split Jerk 4-5 Push Press 1 Split Jerk For Time: 100 Doubles or 25 Box Jumps 24/20″ MRX 20/18 20 Barbell Push-ups MRX Push-ups 20 Hang Power Cleans 135/95 RX+ 155/105 MRX 115/75 20 Shoulder to

4min AMRAP: 10 Toes to Bar 12/10 Calorie Row or Assault Bike REST 4min 4min AMRAP: 10 Deadlifts Body Weight / 75% 12/10 Calorie Row or Assault Bike Deadlifts E3MOM 7 Deadlifts 6 Deadlifts 4-5 Deadlifts 4-5 Deadlifts Core Development 35 Banded or Barbell Good Mornings 2 sets 10-15 reps Hip Extensions REMINDER: We will be closed this Sunday, June 17th in