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15 min achieve a 10 rep max Bench Press 2 Rounds For Time: (21min cap)5 Burpee Pull-Ups RX+ Burpee Chest to Bar10 Sumo Deadlift High Pull 115/75 RX+135/95 MRX 95/65 20 Calorie Row/Assault Bike or 400m Run10 Sumo Deadlift High Pull5 Burpee Pull-Ups RX+ Burpee Chest to Bar Rest 1 min 5 Over the Bar Burpees10 BarBell PushUps […]

EMOM x 5 min 1 Power Snatch to 1 Squat Snatch around 50-65% (Can Drop or TnG) Rest 3minEMOM x 5 min 1 Power Snatch to 1 Squat Snatch around 60-75% (Can Drop or TnG) Rest 3min EMOM x 5 min 1 Snatch (Power or Squat) around 75-90% 6min AMRAP: 12 Kettlebell Swings 24/16kgs RX+32/24

15 min to achieve a 10 rep max Back Squat 5 Rounds For Time: (15min cap)10 Front Rack Lunges 95/65 RX+135/95 MRX 75/5510 Toes to Bar or WB Sit-Up10 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 10 Box Jumps 24/20” RX+30/24 MRX 20/18” Core Development 1min L-Sit Hang1 min L-Sit Hold on rings or dip bar20

15 min to achieve a 10 rep max Hang Power Clean 9min Ascending AMRAP: 1 Hang Power Clean 135/95 RX+165/115 1 Handstand Push-Up or Shoulder to Overhead MRX 95/65 2 Hang Power Clean2 Handstand Push-Ups or Shoulder to Overhead 3 Hang Power Clean 3 Handstand Push-Ups or Shoulder to Overhead *continue with 1 rep increases until time runs out. **can mix

15min Build Up:3 Rep Max Push Press (from floor) Open WOD 12.3 18min AMRAP: 15 Box Jumps 24/20″ 55+ 20″ Step Ups OK 12 Push Press 115/75 55+ 95/559 Toes to Bar Core Development 30 Butterfly Sit-ups1min High Plank Hold1min Left Side High Plank Hold 1min Right Side High Plank Hold 1min Low Plank Hold 30

HERO WOD “CAPOOT” For Time: (50min cap) 100 Push-ups 800m Run75 Push-ups1200m Run50 Push-ups1600m Run25 Push-ups2000m Run Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo

4 Rounds For Time: (40min cap)101 Double Unders21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 15 Chest to Bar Pull-Ups RX+Bar or Ring MUs MRX Pull-ups 9 Handstand Push-Ups RX+ Deficit 6/4” MRX 2/4” Rise *************************************************************** Nutrition Class: Saturday, February 13th: 10AMFree to all CFHSV members! (Family members welcome as well) ***************************************************************

15 min achieve a 10 rep max Shoulder to Overhead “Punxsutawney Phil” by DB 12min Ascending AMRAP: 1 Push-Up (Hand Release)1 Pull-Up RX+ Chest to Bar1 Power Clean 135/95 RX+165/115 MRX115/75 1 Push Press or Push Jerk2 Push-Ups2 Pull-Ups2 Power Cleans2 Push Press or Push Jerks *continue with 1 rep increases until time runs out. Rest 1 minute “Finisher”1min

15 min achieve a 10 rep max Front Squat For Time: (21min cap)1200m Run/Row or 3km Assault Bike21 Overhead Squats 135/95 RX+185/125 MRX 95/65 800m Run/Row or 2km Assault Bike21 Front Squats400m Run/Row or 1km Assault Bike21 Back Squats Squat Development 20 Double KB Front Rack Lunges (10ea/alt) 2 sets 10 Reps Pistols (alt legs)1min Wall Iron Chair Sit Holding 25/15lb plate

“SHAM” 7 Rounds For Time: (21min cap) 11 Bodyweight Deadlifts 100-meter Sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised