June 2023

“Summer Solstice Chipper” by DB For Time: (35min cap) 21 Deadlifts 95/65 RX+115/75 MRX 75/55 21 Barbell Push-Ups MRX Push-Ups21 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 21 WallBall Sit-ups 20/14lbs MRX 20/10 21 Overhead Squats21 Pull-Ups21 Goblet Lunges (alt/Stationary) 21 Bar Dips RX+ Ring Dips21 Sumo Deadlift High Pull21 Over the Bar Burpees21 Toes to […]

12min Achieve a 1RM -Weighted Strict Pull/Chin-up -Weighted Kipping Pull/Chin-up “Father’s Favorite” by DB 5 Rounds For Time: (15min cap) 9 Thrusters 95/65 RX+ 115/75 MRX 75/55 9 Pull-Ups RX+ Chest to Bar MRX Ring Rows36 Double Unders Core Development & Stretching 1min High Plank Hold 2x30sec Butterfly Stretch 2x30sec Straddle Stretch 1min Right Side Plank Hold

Thruster Build-up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 “For Our Father!” by DB For Time: (15min cap) 400m Run /Row or 1km Bike50 Thrusters 95/65 RX+ 115/75 MRX 75/55 50 Pull-Ups RX+ C2B MRX Ring Rows 400m Row/Run or 1km Bike Core & Squat Development 2 x 50m Front Rack Lunges2 x 50

Happy Father’s Day, CFHSV! All classes are cancelled.

Bench Press Build-up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 MainSite WOD RX+ 5 Rounds For Time: (20min cap) 500m Row/Run or 1.2k Bike 15 Ring Dips RX+Strict Ring Dips MRX Bar Dips Chest & Core Development 2×15 DB/KB Bench Press 2×15 Evil Wheels2×15 Banded Push-Ups 2×15 Band Pull-Aparts

Split Jerk Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 5 Rounds For Time: (21min cap)10 Split Jerks 95/65 RX+155/105 MRX 75/55 *OR 5 Split Jerk 155/105 RX+205/135 MRX115/75 50 Double Unders1 Rope Climb 15’ RX+ Legless MRX 10’ REST 1min after Each Round Flexibility Development Spend 3min on

HERO WOD “VIOLA” 20min AMRAP: 400m Run 11 Power Snatch 95/65lbs MRX 75/55lbs 17 Pull-Ups MRX Ring Rows13 Power Cleans HERO WOD VIOLA 20 minute AMRAP: 400m Run11 Power Snatch 95/6517 Pull-ups13 Power Cleans U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an

Push Press Build Up E3MOM 5 x 5 12min AMRAP: 8 One Arm Dumbbell/Kettlebell Shoulder to Overhead (arm 1) 12 Wallbal Sit-ups 20/14lbs MRX 20/10lbs 8 One Arm Dumbbell/Kettlebell Shoulder to Overhead (arm 2) 12 Wallball Sit-ups 20/14lbs MRX 20/10lbs 40 Crossovers Dumbbells = 50/35lbs RX+ 65/70/75 – 40/45/50 MRX 35/20 Kettlebells = 24/16kgs RX+32/24

Deadlift Build Up E3MOM 5 x 5 5 Rounds For Time: (20min cap) 10 Deadlifts 255/175 RX+315/215 MRX 185/125 15 Box Jump Overs 24/20” RX+30/24 MRX 20/18 12/10 Calorie Row/Bike or 200m Run REST 1min after Each Round Core & Grip Development 20 Reverse Rower Tucks 20 Banded or Barbell Good Mornings 20 Finger Tip Push-ups 20 Back

“GI JANE” 100 Burpee Pull-Ups for Time OR “RAMBO” by DB100 Burpee C2B Pull-Ups for Time OR “GEN Patton” by DB50 Burpee Muscle-Ups for Time (Bar or Ring, annotate which) *30min cap on all 3 WOD choices *On all 3 WODs you must dead hang/full arm extension before pull-up/MU. Core Development 20 Weight Plate Ground to Overhead 55/45