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Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 For Time: (20min cap) 400m Run or Row or 1km Bike 40 Russian Kettlebell Swings40 Box Jump Overs Rest 2min 400m Run or Row or 1km Bike 40 Power Cleans40 Box Jumps Rest 2min 400m Run or Row or 1km Bike40 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9” […]

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265lbs MRX 315/215 10 Toes to Bar15 Bar Facing Burpees*compare to 19 Feb 2017, 30 Jun 2019; 31 May 2020* Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to

Overhead Squat to Overhead Lunges (stationary) E3MOM 7 Overhead Squats to 8 Overhead Lunges5 Overhead Squats to 6 Overhead Lunges3 Overhead Squats to 4 Overhead Lunges 1 Overhead Squats to 2 Overhead Lunges 4 Sprint Rounds: (22min cap)4 Over Bar Burpees8 Overhead Squats 95/65 RX+115/75 MRX 75/55 12 Deadlifts8 Overhead Lunges400m Row or Run or 1km Bike*After 1st round Rest

“DB Tabata Time” by DB For Max Reps of Each Exercise: DB Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate DB Left Arm Thrusters Rest 2 minute/rotate WB Sit-Ups 20/14 MRX 20/10lbs Rest 2 minute/rotate DB Snatch Left Arm Rest 2 minute/rotate DB Right Arm Thrusters Rest 2 minute/rotate DB Step-Ups 24/20″ MRX 20/18″

Hang Power Clean & Bench Press Alt Lifts Build Up E2MOM 8 Hang Power Clean – 8 Bench Press 5 Hang Power Clean – 5 Bench Press 3 Hang Power Clean – 3 Bench Press 1 Hang Power Clean – 1 Bench Press 4min AMRAP: 7 Toes to Bar7 Hang Power Clean 155/105 RX+ 185/125

ALL CLASSES ARE CANCELED TODAY. Happy Mother’s Day, CFHSV!

“Mother May I ?” by DB For Time: (30min cap) 200m Run or Row or 0.5km Bike10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55 10 Shoulder to Overhead400m Run or Row or 1km Bike20 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 or Row or 2km Bike40 Handstand Push-Ups MRX Hand Release Push-Ups40 Chest to Bar Pull-Ups MRX

“Murph’s Madness” by DB For Time: (40min cap) Run 800m2 Rounds of: 10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m 3 Rounds of:5 Pull-ups – 10 Push-ups – 15 Air Squats Run 200m 1 Round of: 10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m 2 Rounds of:5 Pull-ups – 10

Split Jerk Build Up E2MOM 4 Split Jerks – 4 Split Jerks – 3 Split Jerks – 3 Split Jerk 2 Split Jerks – 2 Split Jerks – 1 Split Jerks – 1 Split Jerk For Time: (21min cap)200 Double Unders or 40 Box Jumps/Step-Ups40 Dumbbell Snatch (alt arms) 50/35lbs MRX 35/2040 Wallball Sit-ups 20/14lbs RX+GHD MRX 20/10

In 15min Build Up to a 5 RM Bench Press “CINCO De Mayo” by DB 5min AMRAP: 5 Barbell Push-ups MRX Push-Ups5 Hang Split Cleans (alternate feet) 95/65lbs RX+115/75 MRX 75/55 5 Shoulder to Overhead 5 Toes to Bar or 5 Wallball Sit-Ups 20/14lbs MRX 20/105 Chest to Bar Pull-Ups MRX 5 Pull-ups Rest 3min Increase Weight