March 2024

Hang Clean Build Up E3MOM 21 – 15 – 9 – 5 – 1 “A Fool’s Choice” by DB For Time: (15 min cap) 21 OHS 95/65 RX+ 135/95 MRX 75/55 21 Pull-ups MRX ring rows 21 Hang Cleans 15 Front Squats 135/95 RX+ 185/125 MRX 95/65 15 C2B Pull-ups MRX Chin Over Bar Pull-ups […]

HAPPY EASTER All Classes are Cancelled. Have a Happy Easter!

10 min AMRAP of OPT “Flight Simulator” – 5 unbroken Doubles – 10 unbroken Doubles -15 unbroken Doubles – 20 unbroken Doubles -25 unbroken Doubles – 30 unbroken Doubles -35 unbroken Doubles – 40 unbroken Doubles -45 unbroken Doubles – 50 unbroken Doubles -45 unbroken Doubles – 40 unbroken Doubles -35 unbroken Doubles – 30

Back Squat Build-up E2MOM 12 – 10 – 8 – 6 – 4 – 2 – 1 “Team DB Cindy” 20min AMRAP: 5 Pull-ups RX+ Chest to Bar MRX Ring Row 10 Dumbbell Push-up (5 Right hand on DB / 5 Left on hand DB) 15 Dumbbell Goblet Squats 50/35lbs MRX 30/25lbs *One person WORKS

Deadlift Build-up E2MOM 12 – 10 – 8 – 6 – 4 – 2 – 1 3 Rounds For Time: (21min cap) 600m Row/Run or 1.5k Bike 5 Deadlifts 275/185 RX+ 315/215 MRX 205/135 30 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 100m Kettlebell Farmers Carry (switch hands as need) *Farmers Carry, not on shoulder*

Split Push Press & Split Jerks E2MOM 6 Split Push Press (Left) – 6 Split Jerk (alt legs) 6 Split Push Press (Right) – 4 Split Jerk (alt legs) 2 Split Push Press (Left) – 2 Split Jerk (alt legs) 2 Split Push Press (Right) – 1 Split Jerk *Split Push Press from the floor;

Clean & Hang Clean E2MOM 6 Cleans – 6 Hang Cleans 4 Cleans – 4 Hang Cleans 2 Cleans – 2 Hang Cleans 1 Clean – 1 Hang Clean 13min Build Up AMRAP: 25 Hang Clean 95/65 RX+115/75 MRX 75/55 25 Toes to Bar or WallBall Sit-ups 20/14lbs MRX 20/10 5 Bar Facing Burpees 20

“Body Metamorphosis” by DB 3 Rounds for Reps of: 1 minute Bodyweight Deadlifts 1 minute Handstand Push-Ups or Bodyweight Shoulder to Overhead MRX 2/4” rise 1 minute Bodyweight Front Squats 1 minute Strict Pull-ups MRX Ring Rows 1 minute Row/Bike for Calories 1 minute Rest Core Development & Stretching 1min High Plank Hold 2x30sec Butterfly

HERO WOD “JT” 21-15-9 Rounds For Time: (18min cap) Handstand Push-Ups MRX 2/4″ Rise Ring Dips MRX Bar Dips Push-Ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 Core & Chest Development 25 Barbell or Banded Good Mornings 25 Dumbbell/Kettlebell Bench Press

25min AMRAP: 25/20 Calorie Row/Bike or 500m Run 15 Sumo Deadlift High Pull 95/65lbs RX+115/75 MRX 65/45 10 Hang Snatch 5 Over the Bar Burpees Core Development 25 Reverse Rower Tucks 25 Banded or Barbell Good Mornings 25 GHD Sit-Ups 25 Hip Extensions 50 Flutter Kicks (2 count/25 ea leg) CFHSV RUNNING & ENDURANCE WOD: