May 2021

“Barbell Mile vs Bodyweight Mile” by DB For Time: (40min cap) 400m Run20 Deadlifts Rest 1 Minute 200m Run20 Hang Clean Rest 1 Minute 400m Run 20 Front Squat Rest 1 Minute 200m Run20 Shoulder to Overhead Rest 1 Minute400m Run Rest 2 Minutes 400m Run 20 Toes to Bar Rest 1 Minute200m Run20 Push-ups Rest […]

Happy Memorial Day, CFHSV! Closed – Recovery and Rest

Closed – Recovery and Rest Enjoy Memorial Day Weekend!

HERO WOD “HOLLEYMAN” 30 Rounds For Time: (40min cap)5 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 3 Handstand Push-Ups MRX 2/4″ Rise1 Power Clean 225/155 MRX 165/115 **Compare to 16 Mar 20; 21 May16; March 2016** U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special

“MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Squats 1 Mile Run **Partition the pull-ups, push-ups, and squats as needed. Start and end with a 1 mile run. If you’ve got a 20lb vest or body armor, wear it.** In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was

“TEAM Super Sixties” For Time: (40min cap) 60 Alternating Box Jumps 60 Pull-ups RX+ Chest to Bar Pull-Ups (1 Hangs from bar, 1 completes reps) 60 Synchronized Kettlebell Swings 60 Alternating Kettlebell Goblet Lunges60 Toes to Bar (1 Hangs from bar, 1 completes reps) 60 Alternating Push Press60 Partner Passing WallBall Sit-Ups 60 Alternating WallBalls60 Alternating Bar Facing Burpees60

Front Squats & Thrusters E2:30MOM 5 Front Squats – 5 Thrusters 3 Front Squats – 3 Thrusters 1 Front Squat – 1 Thruster Main Site WOD 3 Rounds For Time: (20min cap)500m Row/500m Run or or 1.2km Bike 100 Double Unders20 Thrusters 75/55 RX+95/65 MRX 65/45 Flexibility Development 2x30sec Couch Stretch or Modified Couch 2x30sec Head to Floor Straddle Stretch

DeadLifts & Dips E3MOM 10 DeadLifts to Max Dips – 8 DeadLifts to Max Dips 6 DeadLifts to Max Dips – 4 DeadLifts to Max Dips 2 Deadlifts to Max Dips 2min AMRAP 10 Deadlifts 135/95 RX+ 155/105 MRX 115/75 10 Barbell Push-ups MRX Push-ups Rest 2min Add Weight 2min AMRAP 5 Deadlifts 185/125 RX+205/135

Cluster Build-up E2MOM x 14min1 Power Clean to 1 Hang Clean to 2 Split Jerk 6min AMRAP: 2 Power Clean4 Hang Clean6 Shoulder to Overhead 155/105 RX+185/125 MRX115/7512 Wallball Sit-Ups or Toes to Bar 20/14 lbs MRX 20/10lbs Rest 2min Strip Weight Off the Bar for Finisher 2min AMRAP: Max Reps Hang Squat Clean Thrusters 45/35lbs Core

HERO WOD “DORK” 6 Rounds For Time: (35min cap) 60 Double Unders 30 Kettlebell Swings 24/16kgs MRX 20/12kgs 15 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant