May 2024

ALL CLASSES ARE CANCELLED TODAY. HAPPY MOTHER’S DAY, CFHSV!

“Mother May I ?” by DB For Time: (30min cap) 200m Run/Row or 0.5km Bike 10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55 10 Shoulder to Overhead 400m Run/Row or 1km Bike 20 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/Row or 2km Bike 40

Back Squat Build Up E3MOM 10 – 8 – 6 – 3 – 1 Main Site WOD (RX+) 10 Rounds For Time, complete as many reps as possible in 1 minute of: 2 Wall Walks 4 Deadlifts 225/155 RX+275/185 MRX 185/125 Max WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ REST 1min After Each

Bench Press & Muscle Ups (Bar or Ring) E2MOM 7 Bench Press @70% – Muscle-ups 1-10 6 Bench Press @75% – Muscle-ups 1-10 5 Bench Press @80% – Muscle-ups 1-10 4 Bench Press @85% – Muscle-ups 1-10 *Athletes can start with either* MU’s can be progressions or work kip/strict For Time: (16min cap) **Buy-In =

Snatch Cluster Build Up E2MOM x 16min 1 Snatch to 1 Hang Snatch (power or squat or both) For Time: (20 min cap) 50 Double Unders 25 DB Snatch (alt arms) 50/35 MRX 35/20 25 Toes to Bar or Wallball Sit-Ups 20/14 MRX 20/10 100 Double Unders 50 DB Snatch (alt arms) 50 Toes to

Team WODs WOD #1 “Aerobic Showdown” 2 Rounds For Time Row/Run or Bike: (10min cap) P1 = 400m Row/Run or 1k Bike / slap hands P2 = 400m Row/Run or 1k Bike (1 round) WOD #2 Team WOD Sprint Rounds 3 min AMRAP: P1 = 400m Row/Run or 1k Bike P2 = Max Power Cleans

Congratulations to our CFHSV TEAM who competed in the Team Quarterfinals a few weeks ago and placed 47th in the North America East region! Team members: Alex Ankrom, Sean Freeman, Bailey Bentley, Mandee Stearns; alternates: Harris Baker, Madison Crocker Front Squats & Strict Pull-Ups E2MOM 7 Front Squats @ 70% – Strict Pull-ups 1-15 6

“CINCO De Mayo” by DB5min AMRAP:-5 Hand Release Push-ups MRX Push-Ups-5 Hang Split Cleans (alt ft) 95/65lbs RX+115/75-5 S2O MRX 75/55-5 T2B or 5 WB Sit-Ups 20/14lbs MRX 20/10-5 C2B MRX 5 Pull-upsRest 3min Increase Weight5min AMRAP:-5 Hand Release Push-ups MRX Push-Ups-5 Hang Split Cleans(alt ft)135/95lbs RX+155/105-5 S2O MRX 95/65-5 T2B or 5 WB Sit-Ups

“ROGUE ONE” by DB For Time: (40min cap) 21 Light Saber SDHP 24/16kg RX+ 32/24kg MRX 20/12kg 21 Jedha Moon Step Ups 24/20″ MRX 20/18″ 50 Death Star Double Unders 1 Rogue Bar Muscle Up RX+ Ring 9 Light Saber Swings 9 Vader (KB) Squats 800m Hyperspace Run 15 Light Saber SDHP 24/16kg RX+ 32/24kg

Deadlift Build Up E3MOM 10 – 8 – 6 – 3 – 1 For Time Alternating Reps of: (21 min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Deadlifts 275/185 RX+ 315/2115 MRX 225/135 2 – 4 – 6 – 8 – 10