December 2019

“New Year’s Eve EVA” 5 Rounds For Time:800m Run or Row or 2km Assault Bike 30 Kettlebell Swings 32/24kgs MRX 24/16kgs 30 Pull-ups Core Development (try to go non-stop) 20 GHD Sit-Ups or WallBall Sit-Ups20 Hip Extensions15 V-Ups 15 Hip Extensions10 WallBall Leg Raises 10 Hip Extensions *************************************************************** New Year Holiday Schedule! Tuesday, 12/31: Two classes only at 815am & 915am. […]

All classes canceled today. Happy New Year CFHSV!

Back & Front Squat Alternating Lifts E2MOM *From Floor* 7 Back Squats – 6 Front Squats 5 Back Squats – 4 Front Squats 3 Back Squats – 2 Front Squats 1 Back Squat – 1 Front Squat “Mixed Messages” by DB 5min AMRAP: 5 Squat Cleans 135/95 RX+165/115 MRX 95/65 10 Box Jumps 24/20″ RX+

“SHAM” 7 Rounds For Time: 11 Bodyweight Deadlifts 100-meter Sprint Core Development 25 Right Knee to Left Elbow & 25 Left Knee to Right Elbow Plank Tucks 25 Strict Feet/Heel Clap Over Bar Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations,

5min build up to a 2 RM TnG Snatch 5min Build Up to a 2 RM Hang Snatch 4 Rounds For Time: 200m RUN 2 Over the Bar Burpees2 Snatch2 Muscle-Ups (bar or ring) MRX Chest to Bar 300m ROW or 0.7km Assault Bike3 Over the Bar Burpees3 Hang Snatch3 Muscle-Ups (bar or ring) MRX Chest to Bar BB Loads= 135/95

14min Cluster Build-up 1 Power Clean to 2 Hang Power Clean to 1 Shoulder to Overhead 7min AMRAP: 1 Power Clean 135/95 RX+ 165/115 MRX 95/65 5 Hang Power Cleans1 Shoulder to Overhead7 Toes to Bar REST 3min / Add or Lower Weight 7min AMRAP: 1 Power Clean 165/115 RX+ 205/135 MRX 115/753 Hang Power

“The Jingle Bell Grinch” by DB For Time: 800m Run80 Jingle Bell Swings 24/16kgs RX+ 30/24 MRX 20/12 800m ROW or Assault Bike 2km80 Double-unders600m Run60 Jingle Bell Squats 600m ROW or Assault Bike 1.5km60 Double-Unders400m Run40 Jingle Bell Swings400m ROW or Assault Bike 1km40 Double-unders200m Run20 Jingle Bell Swings200m ROW or Assault Bike .5km20 Jingle Bell Lunges (alt legs/stationary) 100m Run 10

Team WOD “Santa’s Helpers” by DB For Time: Elves’ Helen (working at same time)P1 = 400m Run P2 = 21 Kettlebell Swings – 12 Pull-ups P2 = 400m Run P1 = 21 Kettlebell Swings – 12 Pull-ups P1 = 400m Run P2 = 21 Kettlebell Swings – 12 Pull-ups Elves’ Angie (alternating/take turns)P2 & P1

“RYAN” 5 Rounds For Time:7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips 21 Burpees Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. REMINDER: Holiday Schedule! Monday 12/23:

DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 MRX 75/55 2 Thrusters 95/65 MRX 75/55 3 Sumo Deadlift High Pull 95/65 MRX 75/55 4 Barbell Push-Ups MRX Push-ups 5 KettleBell Swings 24/16 MRX 20/12 6 Box Jumps 24/20″ MRX Step-Ups Okay 7 Pull Ups 8 Toes to Bar 9 Wall