July 2020

“The Running Chipper” by DB For Time: 200m Run 10 Muscle-Ups (Bar or Ring) MRX Burpee Chest to Bar 200m Run20 Kettlebell Goblet Squats400m Run 30 WallBall Sit-Ups 20/14lbs MRX 20/10 400m Run40 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 600m Run 50 Double Unders or Ski/Mogul Jumps Over Kettlebell 400m Run40 Hand Release Push-Ups400m Run 30 […]

“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 9′ Rest 3min 800m Run30 Kettlebell Swings30 Pull-ups MRX Ring Rows400m Run30 Box Jumps30 WallBall Shots

“BARBARA” 5 rounds, each for time of: 20 Pull-ups (chin over bar)30 Push-ups (strict)40 Sit-ups (ab-mat anchored) 50 Squats (air squat to wallball okay) Rest exactly 3 minutes between each round. OR “Super Barbara” by DB3 rounds, each for time of: 20 Chest to Bar Pull-Ups30 Handstand Push-Ups MRX 2/4″ rise40 WallBall Sit-Ups 20/14 MRX

15min Build Up to a Max Bear Complex -1 Clean-1 Front Squat (can squat clean)-1 Shoulder to Overhead (can thruster out Front Squat/clean)-1 Back Squat-1 Back Rack Shoulder to Overhead (can thruster out Back Squat) For Time:10 Bear Complex 115/75 RX+135/95 MRX 95/65 200m Row, Run or 0.5km Assault Bike8 Bear Complex 200m Row, Run or 0.5km Assault Bike6

15min Achieve Largest Set of Unbroken/Linked Double Unders or MRX Max Doubles in 1min 20min AMRAP: 10 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX20/12 20 Goblet Lunges (alt legs)30 WallBall Sit-Ups 20/14lbs MRX20/10lbs 40 Russian Kettlebell Swings 50 Double Unders

Back Squat Max E3MOM5 to 10 – 3 to 5 – 1 to 2 – 1 – 1 – 1 *percents, are a guide, adjust as needed to hit a max* 6min AMRAP: 10 Chest to Bar Pull-Ups or 5 Bar Muscle-Ups MRX Pull-Ups5 Overhead Squats 95/65 RX+115/75 MRX 75/55 10 Front Squats10 Push-Ups or 5 Handstand Push-Ups REST

Strict Press Build Up E3MOM 5 x 3 **Building Up to a 3RM** For Time: 800m Row, Run or 2km Assault Bike 21 Shoulder to Overhead 135/95 RX+165/115 MRX 105/70 400m Row, Run or 1km Assault Bike15 Shoulder to Overhead200m Row, Run or 0.5km Assault Bike 9 Shoulder to Overhead100m Row, Run or 0.3km Assault Bike 5 Shoulder to Overhead Core & Handstand

We will be closed Saturday, July 4th and Sunday, July 5th in Observance of Independence Day. *********************************************************************** Have a safe and happy 4th, CFHSV!

We will be closed today, Saturday July 4th and tomorrow Sunday, July 5th in observance of Independence Day. ********************************************************************* Have a safe and happy 4th CFHSV!

Bench Press Pyramids E3MOM 7 – 5 – 7 – 4 – 2 – 4 3 Rounds For Time: 400m Row, Run or 1km Assault Bike 21 Deadlifts 135/95 MRX 95/65 orDouble Kettlebell Deadlifts 2×32/24kgs MRX 2×24/16 15 WallBall Sit-Ups 20/14 MRX 20/10lbs 9 Toes to Bar Core & Chest Development 21-15-9 Rep Rounds Not