July 2019

“EVA vs KELLY” by DB For Time: 800m Run30 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 30 Pull-ups MRX Ring Rows Rest 2min 400m Run30 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″ 30 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ Rest 3min 800m Run30 Kettlebell Swings30 Pull-ups MRX Ring Rows 400m Run30 Box Jumps30 […]

Strict Press E3MOM 5 – 5 – 2 – 2 – Max Reps 5min AMRAP: 5 Shoulder to Overhead 155/105 RX+ 185/125 MRX 115/75 5 Burpee Box Jump Overs 24/20″ RX+ 30/24″ MRX 20/18 Rest 3min / Decrease weight 3 Rounds For Time:13 Shoulder to Overhead 135/95 RX+ 155/105 MRX 95/6513 Box Jumps 24/20″ RX+

Muscle Ups 1min Max Ring MUs – Rest 1 minute 1min Max Bar MUs – Rest 1 minute 1min Max Ring MUs – Rest 1 minute “Deuce Zero – Zero” by DB For Time: 200m Run20 Hang Snatch 115/75 RX+135/95 200m Row20 Pull-Ups RX+ C2B200m Run20 Hang Cleans200m Row20 Toes to Bar200m Run20 Deadlifts200m Row20

“TRI-HELEN” by DB 3 Rounds For Time:400m Run (1 round) – 400m Row (1 round) 100 Doubles / 1km A-Bike (1 round) *Athletes Choice on which round* 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 12 Pull-Ups RX+ Chest to Bar Rest 3min “Finisher” For Time:400m Single KB 24/16 RX+32/24 **Weight must be carried below

Back Squat E3MOM 5 – 5 – 2 – 2 – Max Reps 15min Ascending AMRAP of: 1 Bear Complex 145/100 RX+ 185/125 MRX 115/75 11 Wallball Shots 20/14lbs to 10/9′ MRX 20/10lbs to 9′ 1 Rope Climb 15′ MRX 10′2 Bear Complex12 Wallball Shots 2 Rope Climb*continue pattern 3-13-3; 4-14-4; 5-15-5;…. **BEAR Complex =

HERO WOD “WITTMAN” 7 Rounds For Time:15 Kettlebell Swings 24/16kgs MRX 20/1215 Power Cleans 95/65lbs MRX 75/55 15 Box Jumps 24/20″ MRX 20/18″ U.S. Army Sgt. Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed

Happy Independence Day CFHSV! All classes are canceled. Have a safe and happy 4th!

Team WOD For Time: 1600m Run1200m ROW100 Double Unders75 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 50 Partner WallBall Sit-ups 20/14 MRX 14/10 40 Bar Facing Burpees 30 Ground to Overhead 115/75 RX+ 145/100 MRX 95/65 20 Chest to Bar RX+ 20 Bar Muscle-Ups MRX 20 Pull-ups 10 Front Squats *2 per Team, Both can

Hang Snatch (Power or Squat) E2MOM 5 – 1 – 4 – 1 – 3 – 1 – 2 – 1 11min AMRAP: 50 Doubles or 200m Run (can change up) 1 Rope Climb 15′ RX+ Legless MRX 10′ 11 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/5511 WallBall Sit-Ups 20/14lbs RX+ GHD WB MRX 14/10lbs Handstand

Deadlifts and Sumo Deadlifts E2:30MOM 5 Deadlifts – 5 Sumo Deadlifts – 4 Deadlifts – 4 Sumo Deadlifts – 1/2 Deadlifts – 1/2 Sumo Deadlifts “3 x 3 x 3” by DB 3min AMRAP: 3 Burpee Box Jumps 24/20″ RX+30/24 6 Toes to Bar MRX 20/18″ 3 Sumo Deadlifts 275/185 RX+315/215 MRX 225/155 Rest 3min