September 2020

“The CHIEF” Max Rounds in 3min of: 3 Power cleans 135/95 6 Push-ups9 Squats Rest 1 minute Repeat for a total of 5 cycles. *Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The […]

Benchmark WOD “EVA” 5 Rounds For Time: 800m Run 30 Kettlebell Swings 32/24kgs MRX 24/16kgs 30 Pull-ups CFHSV Running & Endurance WOD: For time: 3 mile run

Death by 10meters for 10min: With a running clock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the 3rd min, and so on, add 1 sprint each minute. If can’t keep up sit out a min and jump back in, annotate how far you got. For Time: 25

THE AIR FORCE WOD For Time:20 Thrusters 95/65 RX+ 115/75 MRX 75/55 20 Sumo Deadlift High Pull20 Shoulder to Overhead20 Overhead Squats20 Front Squats**Athletes must perform 4 over bar burpees EMOM until completion. If you are in the middle of a rep at beep you may finish the rep. **Start WOD with 4 Over Bar

Strict Press E3MOM12 – 9 – 6 – 3 – 1 2 Rounds For Time:40 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 4 Shoulder to Overhead 155/105 RX+ 205/135 MRX 115/7520 Box Jumps/Step-Ups2 Split Jerk10 Ring Dips MRX Bar Dips1 Shoulder to OverheadBox Heights = 24/20″ RX+30/24 MRX 20/18″ Shoulder & Flexibility Development

“The Love of Labor” by DB For Time: 4 Push Press 135/95 RX+155/105 MRX 95/65 5 Back Squats 6 Power Clean 100m Run7 Push Press 8 Back Squats 9 Power Clean 200m Run 10 Push Press 11 Back Squats 12 Power Clean 400m Run 13 Push Press 14 Back Squats 15 Power Clean 800m Run

Sumo Deadlifts E3MOM 12 – 9 – 6 – 3 – 1 6min AMRAP: 36/30 Calorie Row or Assault Bike or 600m Run21 WallBall Sit-ups 20/14lbs MRX 20/10lbs 15 Sumo Deadlifts 225/155 RX+255/175 MRX 185/125 Max Reps Strict Pull-Ups MRX Ring Rows Rest 3min 4min AMRAP: 66 Double Unders21 Sumo Deadlifts15 Toes to BarMax Calorie Row/Assault Bike or Max

Benchmark WOD “CHELSEA” Each min on the min for 30min: 5 Pull-Ups10 Push-Ups15 Air Squats *if athlete makes it to 30 min one rep per exercise will be added per minute (i.e. at min 31 the athlete will perform 6 pull-ups, 11 push- ups and 16 Air squats, then at min 32 7 pull- ups,

Power Snatch to Overhead Squat to Hang Squat Snatch Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 “911” by DB 9min AMRAP: 200m Run/Row or 0.5k Assault Bike9 Muscle-Ups (Ring or Bar) MRX Burpee Chest to Bar 11 Overhead Squats 95/65 MRX 75/55 Rest 2min 11min AMRAP: 200m Run/Row or 0.5k Assault Bike9 Handstand Push-Ups or Push

Mainsite WOD 3 Rounds For Time: 800m Run 21 Toes to Bar12 Deadlifts 275/185 MRX 205/135 CFHSV Running & Endurance WOD: 1 mile run, rest 3 minutes400m run, rest 1 minute 200m run, rest :30 200m run, rest :30 400m run, rest 1 minute 200m run, rest :30 200m run rest 2 minutes 800m run,