April 2021

For Time: (6min cap)1000m Row or 800m Run (for Leaderboard) or 2.5km Assault Bike “NINER11” by DB 9min AMRAP: 9 Right Arm Right Leg Kettlebell Deadlifts 24/16kgs RX+32/24 MRX 20/12 11 Chest to Bar Pull-Ups MRX Pull-ups9 Left Arm Left Leg Kettlebell Deadlifts 11 Wallball Sit-ups 20/14lbs MRX 20/10lbs Core Development 30 Barbell Good Mornings30sec Hip Ext Hold to […]

EMOM x 4 min 3 Front Squat to 2 Push Press (rack or floor) Rest 2min EMOM x 4min 2 Front Squat to 1 Push Press (rack or floor) Rest 2min 4min Build Up to a 1 RM Thruster (rack or floor) For Time: (18min cap) 10 – 8 – 6 – 4 – 2 Thruster 115/75 RX+135/95

Bench Press Build Up E2:30MOM 10 – 8 – 6 – 4 – 2 – 1 2min AMRAP: 5 Hang Cleans 135/95 RX+155/105 MRX 95/65 5 Barbell Push-Ups MRX Push-Ups REST 2min 3min AMRAP: 5 Power Cleans 5 Toes to Bar REST 2min 4min AMRAP: 5 Hang Cleans 5 Barbell Push-Ups MRX Push-Ups 5 Toes

4 Overhead Squats EMOM x 4min REST 2min/ Adjust Load 3 Overhead Squats EMOM x 3min REST 2min/ Adjust Load 2 Overhead Squats EMOM x 2min REST 2min/ Adjust Load 1 Overhead Squats x 1min 10min AMRAP: 50 Double Unders10 Overhead Squats 75/55 RX+ 95/65 MRX 45/35lbs 5 Push-ups RX+ Barbell Push-ups MRX Push-ups Core

Back Squat Build Up E2:30MOM 10 – 8 – 6 – 4 – 2 – 1 5min AMRAP: 10 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’5 Burpee Box Jump Overs 24/20″ RX+ 30/24″ MRX 20/18″ Rest 3min 5 Rounds For Time: (10min cap)5 Back or Front Squats 155/105 RX+185/125lbs MRX 115/75 5 Burpee Box Jumps Flexibility

For Time: (35min cap)800m Run/Row or 2km Assault Bike60 Deadlifts 135/95 RX+155/105 MRX 95/65 800m Run/Row or 2km Assault Bike45 Hang Cleans800m Run/Row or 2km Assault Bike30 Shoulder to Overhead800m Run/Row or 2km Assault Bike Core Development 25 Each Leg (1 Leg 1 Arm KB Deadlifts)50 Flutter Kicks (2 count)50 Barbell or Banded Good Mornings 25 Reverse Rower Tucks CFHSV Running & Endurance WOD:

HERO WOD “NATE” 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar 4 Handstand Push-Ups MRX 2/4″ rise8 Kettlebell Swings 32/24kgs MRX 24/12kgs In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

10min Bodyweight Deadlift + Toes to Bar Challenge Minute 1 = 1/1 – Minute 2 = 2/2 – Minute 3 = 3/3 For Time: (20min cap)10 SumoDeadlifts 400m Run/Row or 1k Assault Bike 10 Deadlifts Rest 1min20 Barbell Push-ups 200m Run/Row or .5k Assault Bike 20 Push-ups Rest 1min20 Kettlebell Sumo Deadlift High Pull 400m Row/Run

Double Kettlebell Front Squats & Front Squats Alt Lifts E2MOM 10 Double Kettlebell Front Squats – 8 Front Squats 6 Double Kettlebell Front Squats – 4 Front Squats 3 Double Kettlebell Front Squats – 2 Front Squats 5 Rounds For Time: (15min cap)10 Goblet Squats 24/16kgs RX+32/24 MRX20/12 12 Calorie Row/Assault Bike or 200m Run10 Chest to Bar

15min Build-up to a Heavy Clean & Jerk and Prep for WOD Main Site New Benchmark WOD “Grettel” 10 Rounds For Time: (20min cap)3 Clean & Jerk 135/95 MRX 95/65 3 Over Bar Burpees Core & Shoulder Development 3 sets 10 reps DB Seated Strict Press3 sets 10 reps DB Push-Ups w/Renegade Rows (1 Push-up to