July 2022

Pause Front Squats E3MOM 5 sets X 5 reps (3sec Down, 2sec pause in Bottom, 1sec Up) 3 Sprint Rounds For Time: (18min cap) 16/14 Calorie Row/Bike or 300m Run1 Squat Clean 165/115 RX+205/135 MRX115/75 3 Hang Squat Cleans5 Front Squats2 Rope Climb 15’ RX+Legless MRX 2×10’/1×15’ Rest 2min After 1st Round and Rest 3min after 2nd Round […]

Strict Press & Push Press & Push Jerks Build Up E2MOM Strict Press 10 – Push Press 8 – Push Jerk 6 Strict Press 8 – Push Press 4 – Push Jerk 2 Strict Press 4 – Push Press 2 – Push Jerk 1 12min AMRAP: 12 Russian Kettlebell Swings6 Handstand Push-Ups RX+ Strict HSPU

Cluster Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 6 Deadlifts to4 Hang Clean (squat or power) to2 Shoulder to Overhead “Doublin’ DT” by DBFor Time: (21min cap) 150 Double Unders20 Toes to Bar or Wallball Sit-ups 20/14 MRX 20/10lbs *1 Round of DT100 Double Unders15 Toes to Bar or Wallball Sit-ups*2 Rounds of DT50

“COFFLAND” For Time: (35min cap) Hang from a Pull-up Bar for 6 minutes **Each time you drop from the bar, perform*: 800m Run30 Push-ups (accumulate the 6min)*compare to 21 Jul 19; 15 Jul 18* U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when

Overhead Squat Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 MainSite WOD (RX+) Five 2:30sec Rounds of: 400m RunMax Reps Overhead Squats 75/55lbs RX+ 95/65 MRX 55/35 *There is no rest between rounds* Core Development & Stretching 15 Hip Extensions1min Butterfly Stretch30 Weighted Half Sit-Ups/Crunches 1min Straddle Stretch15 Hip

Bench Press & Hang Power Snatch Build Up E2MOM 16 Bench Press – 8 Hang Power Snatch 12 Bench Press – 6 Hang Power Snatch 8 Bench Press – 4 Hang Power Snatch 4 Bench Press – 2 Hang Power Snatch 12min AMRAP: 12/10 Barbell Push-ups MRX Push-ups12 Hang Power Snatch 95/65 RX+115/75lbs MRX 75/55 12/10

“Team Sumo MCGhee” by DB 30min AMRAP: Partner 1 = 5 Sumo Deadlifts *Slap Hands Partner 2 = 13 Push-Ups *Slap HandsPartner 1 = 9 Box Jumps *Slap Hands Partner 2 = – 5 Sumo Deadlifts *Slap Hands Partner 1= 13 Push-Ups *Slap Hands Partner 2 = 9 Box Jumps *Slap Hands *continue P1 P2

Happy Independence Weekend Recovery and Rest Closed ***************************************************************** We will be closed Sunday 7/3 and Monday 7/4 in observance of Independence Day. Have a safe and happy 4th of July, CFHSV! *****************************************************************

“ABBATE” For Time: (40min cap) 1 mile Run 21 Clean & Jerks 155/105lbs MRX 115/75 800m Run21 Clean & Jerks 155/105 MRX 115/751 mile Run **compare to 18 Jul 21; 16 Jul 17; 2 Nov 14** U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st