February 2021

15 min to achieve a 10 rep max Back Squat 5 Rounds For Time: (15min cap)10 Front Rack Lunges 95/65 RX+135/95 MRX 75/5510 Toes to Bar or WB Sit-Up10 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 10 Box Jumps 24/20” RX+30/24 MRX 20/18” Core Development 1min L-Sit Hang1 min L-Sit Hold on rings or dip bar20 […]

15 min to achieve a 10 rep max Hang Power Clean 9min Ascending AMRAP: 1 Hang Power Clean 135/95 RX+165/115 1 Handstand Push-Up or Shoulder to Overhead MRX 95/65 2 Hang Power Clean2 Handstand Push-Ups or Shoulder to Overhead 3 Hang Power Clean 3 Handstand Push-Ups or Shoulder to Overhead *continue with 1 rep increases until time runs out. **can mix

15min Build Up:3 Rep Max Push Press (from floor) Open WOD 12.3 18min AMRAP: 15 Box Jumps 24/20″ 55+ 20″ Step Ups OK 12 Push Press 115/75 55+ 95/559 Toes to Bar Core Development 30 Butterfly Sit-ups1min High Plank Hold1min Left Side High Plank Hold 1min Right Side High Plank Hold 1min Low Plank Hold 30

HERO WOD “CAPOOT” For Time: (50min cap) 100 Push-ups 800m Run75 Push-ups1200m Run50 Push-ups1600m Run25 Push-ups2000m Run Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo

4 Rounds For Time: (40min cap)101 Double Unders21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 15 Chest to Bar Pull-Ups RX+Bar or Ring MUs MRX Pull-ups 9 Handstand Push-Ups RX+ Deficit 6/4” MRX 2/4” Rise *************************************************************** Nutrition Class: Saturday, February 13th: 10AMFree to all CFHSV members! (Family members welcome as well) ***************************************************************

15 min achieve a 10 rep max Shoulder to Overhead “Punxsutawney Phil” by DB 12min Ascending AMRAP: 1 Push-Up (Hand Release)1 Pull-Up RX+ Chest to Bar1 Power Clean 135/95 RX+165/115 MRX115/75 1 Push Press or Push Jerk2 Push-Ups2 Pull-Ups2 Power Cleans2 Push Press or Push Jerks *continue with 1 rep increases until time runs out. Rest 1 minute “Finisher”1min

15 min achieve a 10 rep max Front Squat For Time: (21min cap)1200m Run/Row or 3km Assault Bike21 Overhead Squats 135/95 RX+185/125 MRX 95/65 800m Run/Row or 2km Assault Bike21 Front Squats400m Run/Row or 1km Assault Bike21 Back Squats Squat Development 20 Double KB Front Rack Lunges (10ea/alt) 2 sets 10 Reps Pistols (alt legs)1min Wall Iron Chair Sit Holding 25/15lb plate