May 2019

All classes are canceled in observance of Mother’s Day. Happy Mother’s Day CFHSV!

For Time:200m Run20 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 10 Burpee Box Jumps 24/20″ MRX 20/18″ 400m Row or 1km Assault Bike30 WallBall Sit-Ups 15 Handstand Push-Ups MRX 2/4″ rise600m Run30 WallBall Shots15 Burpee Box Jumps400m Row or 1km Assault Bike30 WallBall Sit-Ups15 Handstand Push-Ups200m Run20 WallBall Shots10 Burpee Box Jumps CFHSV Running & Endurance WOD:

DeadLifts & Rope Climbs or Strict Pull-Ups E2MOM 7 DeadLifts – 1 Rope Climb or 5 Pull-Ups 6 DeadLifts – 2 Rope Climbs or 10 Pull-Ups 5 DeadLifts – 2 Rope Climbs or 10 Pull-Ups 4 DeadLifts – 3 Rope Climbs or 15 Pull-Ups *Athletes can start with either* 2min AMRAP 10 Deadlifts 135/95 RX+ 155/105 MRX 115/75 25 Double Unders Rest 2min

Power Clean & Bench Press Alternating Lifts E2MOM Built Up *Touch and Go multiple rep sets* 8 Power Clean – 5 Power Clean – 3 Power Clean – 1 Power Clean 8 Bench Press – 5 Bench Press – 3 Bench Press – 1 Bench Press For Time: 21 Toes to Bar21 Power Clean 135/95

Overhead Squats to Overhead Lunges (stationary) E3MOM 7 Overhead Squats to 6 Overhead Lunges 5 Overhead Squats to 4 Overhead Lunges 3 Overhead Squats to 2 Overhead Lunges 1 Overhead Squat to 2 Overhead Lunges 4 Sprint Rounds:4 Over the Bar Burpees8 Overhead Squats 95/65 RX+ 115/75 MRX 75/5510 WallBall Shots 20/14lbs to 10/9 MRX

“CrossFit Total with a Twist” 15min to Achieve a Max Back Squat 15min to Achieve a Max Bench Press 15min to Achieve a Max Deadlift *Order for performing the 3 lifts will be squat, bench press, and then deadlift. Best single attempt for each of the 3 lifts are added together for the CrossFit Total

“Gymnasty XXX” by DB For Time: 10 Burpee Toes to Bar15 Knees to Elbow30 WallBall Sit-Ups 20/14lbs MRX 14/1015 Handstand Push-Ups RX+ Strict30 Dips RX+ Ring60 Hand Release Push-Ups5 Ring Muscle-Ups10 Bar Muscle-Ups15 Chest to Bar Pull-Ups20 Pull-Ups20 Left Leg Pistols MRX 20 Left Leg Rear Lunges 20 Right Leg Pistols MRX 20 Right Leg

“Michael meets Karen” by DB 3 Rounds For Time Run 800 meters33 Hip or Back Extensions or combination of Hip/Back Extensions 33 WallBall Shots 20/14lbs to 10/9″ MRX 20/10 to 9′ 33 Sit-ups RX+ GHD

“Rogue One” by DB For Time:21 Light Saber Sumo Deadlift High Pulls 24/16kgs RX+ 32/24 MRX 20/12 21 Jedha Moon Step Ups 24/20″ MRX 20/18 50 Death Star Double Unders1 Rogue Bar Muscle-Up RX+ Ring MRX 1 Burpee Chest to Bar Pull-up9 Light Saber Swings & 9 Vader (KB) Squats 800m Hyperspace Run15 Light Saber

Strict Press to Push Press E3MOM 7 Strict Press to 6 Push Press 6 Strict Press to 5 Push Press 5 Strict Press to 4 Push Press 4 Strict Press to 3 Push Press For Time: 21 Barbell Push-ups 15 Shoulder to Overhead 135/95 RX+ 155/105 MRX 115/75 9 Ground to Overhead500m Row or 1.2km Assault Bike9