May 2021

“DB Tabata Time” by DB For Max Reps of Each Exercise: DB Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate DB Left Arm Thrusters Rest 2 minute/rotate WB Sit-Ups 20/14 MRX 20/10lbs Rest 2 minute/rotate DB Snatch Left Arm Rest 2 minute/rotate DB Right Arm Thrusters Rest 2 minute/rotate DB Step-Ups 24/20″ MRX 20/18″ […]

Hang Power Clean & Bench Press Alt Lifts Build Up E2MOM 8 Hang Power Clean – 8 Bench Press 5 Hang Power Clean – 5 Bench Press 3 Hang Power Clean – 3 Bench Press 1 Hang Power Clean – 1 Bench Press 4min AMRAP: 7 Toes to Bar7 Hang Power Clean 155/105 RX+ 185/125

“Mother May I ?” by DB For Time: (30min cap) 200m Run or Row or 0.5km Bike10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55 10 Shoulder to Overhead400m Run or Row or 1km Bike20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 800m Run or Row or 2km Bike40 Handstand Push-Ups MRX Hand Release Push-Ups40 Chest to Bar Pull-Ups MRX

ALL CLASSES ARE CANCELED TODAY. Happy Mother’s Day, CFHSV!

“Murph’s Madness” by DB For Time: (40min cap) Run 800m2 Rounds of: 10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m 3 Rounds of:5 Pull-ups – 10 Push-ups – 15 Air Squats Run 200m 1 Round of: 10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m 2 Rounds of:5 Pull-ups – 10

Split Jerk Build Up E2MOM 4 Split Jerks – 4 Split Jerks – 3 Split Jerks – 3 Split Jerk 2 Split Jerks – 2 Split Jerks – 1 Split Jerks – 1 Split Jerk For Time: (21min cap)200 Double Unders or 40 Box Jumps/Step-Ups40 Dumbbell Snatch (alt arms) 50/35lbs MRX 35/2040 Wallball Sit-ups 20/14lbs RX+GHD MRX 20/10

Sumo Deadlifts E3MOM 7@75% – 5@80% – 3@85% 1@90% – Max Reps@85% 16min AMRAP 16 Kettlebell Sumo Deadlift High Pull200m Run8 Left Leg and Left Arm Kettlebell Deadlifts4 Sumo Deadlifts8 Right Leg and Right Arm Kettlebell Deadlifts2 Rope Climb 15′ MRX 2×10’ or 1×15 Barbell = 275/185 RX+315/215 MRX 205/135 Kettlebell = 24/16kgs RX+ 32/24 MRX 20/12kgs

In 15min Build Up to a 5 RM Bench Press “CINCO De Mayo” by DB 5min AMRAP: 5 Barbell Push-ups MRX Push-Ups5 Hang Split Cleans (alternate feet) 95/65lbs RX+115/75 MRX 75/55 5 Shoulder to Overhead 5 Toes to Bar or 5 Wallball Sit-Ups 20/14lbs MRX 20/105 Chest to Bar Pull-Ups MRX 5 Pull-ups Rest 3min Increase Weight

Star Wars WOD by DB “May the FORCE Be With You!” 6 Rounds For Time: (42min cap) 15 Darth Vader Deadlifts 12 Luke Skywalker Light Saber Swings 9 Wookie WallBalls6 Han Solo Hang Squat Cleans3 Phantom Menace Push Presses Barbell = 115/80 RX+135/95 MRX 95/65lbsKettlebell = 24/16kgs RX+32/24 MRX 20/12kgsWallball = 20/14 to 10’ RX+20/14 to

Strict Press E3MOM 7@75% – 5@80% – 3@85% 1@90% – Max Reps@85% For Time Alternating Reps of: (15min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 -Split Jerk (alternate feet) 115/75 RX+135/95 MRX 95/65 1 – 2 – 3 – 4 – 5 –