Benchmark WOD “KAREN” For Time:150 WallBalls 20/14lbs to 10′ MRX 20/10 to 9′ Core Development 25 Sit-Ups (athletes choice on style) 25 Banded Hip Extensions25

Power Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 5 Rounds For Time: 50 Double Unders 10 Power

In 15 Minutes: establish a 1RM weighted Chest to Bar Pull-up and a weighted Pull-Up (chin over bar) and 1 set Unbroken Max Reps Strict Pull-ups (perform in order listed) 5min

10min Cluster Build Up4 Deadlifts to 3 Hang Power Cleans to 2 Front Squats to 1 Shoulder to Overhead “Maintain the Momentum 2” by DB

12min Cluster Build Up 1 Hang Power Snatch to 1 Hang Squat Snatch 16min AMRAP: 48 Double Unders or 16 Box Jumps 24/20″ MRX20/18 8 Hang Power

“The CHIEF” Max Rounds in 3min of: 3 Power cleans 135/95 6 Push-ups9 Squats Rest 1 minute Repeat for a total of 5 cycles. *Each

Benchmark WOD “EVA” 5 Rounds For Time: 800m Run 30 Kettlebell Swings 32/24kgs MRX 24/16kgs 30 Pull-ups CFHSV Running & Endurance WOD: For time: 3

THE AIR FORCE WOD For Time:20 Thrusters 95/65 RX+ 115/75 MRX 75/55 20 Sumo Deadlift High Pull20 Shoulder to Overhead20 Overhead Squats20 Front Squats**Athletes must

Death by 10meters for 10min: With a running clock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the

Strict Press E3MOM12 – 9 – 6 – 3 – 1 2 Rounds For Time:40 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 4

Sumo Deadlifts E3MOM 12 – 9 – 6 – 3 – 1 6min AMRAP: 36/30 Calorie Row or Assault Bike or 600m Run21 WallBall Sit-ups 20/14lbs MRX 20/10lbs 15

“The Love of Labor” by DB For Time: 4 Push Press 135/95 RX+155/105 MRX 95/65 5 Back Squats 6 Power Clean 100m Run7 Push Press

Benchmark WOD “CHELSEA” Each min on the min for 30min: 5 Pull-Ups10 Push-Ups15 Air Squats *if athlete makes it to 30 min one rep per

Mainsite WOD 3 Rounds For Time: 800m Run 21 Toes to Bar12 Deadlifts 275/185 MRX 205/135 CFHSV Running & Endurance WOD: 1 mile run, rest

Power Snatch to Overhead Squat to Hang Squat Snatch Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 “911” by DB 9min

“Gone With the Wind” by DB For Time: 1000m Run/Row or 2.5k Assault Bike 50 Barbell or Kettlebell Sumo Deadlift High Pull1000m Run/Row or 2.5k Assault Bike50 Barbell or Kettlebell Thrusters1000m Run/Row or 2.5k Assault

Bench Press E3MOM 12 – 9 – 6 – 3 – 1 4min AMRAP: 9 Handstand Push-Ups or Shoulder to Overhead 135/95 MRX 95/65 36 Double Unders

Front Squat E3MOM12 – 9 – 6 – 3 – 1 3 Rounds For Time:400m Run/Row or 1k Assault Bike24 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 16

“Saved by the Barbell” by CF HQ 3 Rounds For Max Reps of: Minute 1 = Burpees (to a plate)Minute 2 = WallBall Shots 20/14

“Rowing & Riding JT” 21 – 15 – 9 – 6 – 3 Reps For Time: Handstand Push-Ups MRX 2/4″ RiseRing Dips MRX Bar DipsPush-Ups

For Time: 600m Run/Row or 1.5k Assault Bike 10 Muscle-Ups (ring or bar) or 20 Chest to Bar Pull-Ups 200m Run/Row or 0.5k Assault Bike 10 Hang Squat Clean & Shoulder

Deadlift E3MOM 12 – 9 – 6 – 3 – 1 3min AMRAP: 9 Left Leg Left Arm Kettlebell Deadlifts 24/16kgs RX+32/24 MRX 20/12 12

Back Squat E3MOM12 – 9 – 6 – 3 – 1 12min AMRAP: 7 Hang Squat Clean 115/75 RX+135/95 MRX 95/65 11 Goblet Step-Ups 7

Push Press E3MOM 12 – 9 – 6 – 3 – 1 3 Rounds For Time:5 Push Press 155/105 RX+185/125 MRX 115/7510 Ring Dips MRX

For Time: 200m Run/Row or 0.5k Assault Bike 20 Pull-Ups200m Run/Row or 0.5k Assault Bike20 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 200m Run/Row or 0.5k Assault Bike20 Toes

“One Bar, One Path” by DB For Time: (Athlete chooses one path to follow) Path One 2 Rounds For Time: 10 Deadlifts 315/215 MRX 275/18510 Overhead

“COFFLAND” For Time: Hang from a pull-up bar for 6 minutes **Each time you drop from the bar, perform*: 800m Run30 Push-ups *(accumulate the 6min)*

CrossFit Games Master/Teens WOD 2016 “California Club” For Time:8 Deadlifts 315/215lbs RX+365/255lbs. MRX 275/185 40 WallBall Sit-Ups 20/14lbs MRX 20/10 80 Double-unders40 Pull-Ups MRX 40

Bench Press E3MOM 5 – 3 – 2 – 2 – 1 5 Sprint Rounds For Time: 6 Over the Bar Burpees 6 Hang Clean

For Time: 2 Rounds For Time: 10 Kettlebell Thrusters 200 Meter Row, Run or 0.5k Assault Bike 15 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 10 Box Jumps

Main Site WOD (RX+portion) 3 Rounds For Time: 20 Front Squats 155/105 RX+ 185/125 MRX 115/75 7 Muscle-Ups (ring or bar) MRX Burpee Chest to

Power Cleans & Hang Power Cleans E2MOM 4 Power Cleans – 4 Hang Power Cleans 2 Power Cleans – 2 Hang Power Cleans 1 Power

Split Jerk Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 21min AMRAP: 10 Handstand Push-Ups MRX 2/4″ rise or 2 Wall

“DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for Time: Deadlift 225/155 MRX 185/125lbs Burpees (regular with a 1inch jump

CrossFit Games Master/Teens WOD 2015 “Long Chipper” For Time: 1000m Run 25 Power Cleans 135/95 MRX 95/65 25 Box Jump Overs 24/20″ MRX 20/18″ 25

Strict Press E3MOM 7 – 5 – 3 – 3 – MR *MR=MaxReps non-stop* 6min AMRAP: 6 Overhead Squats 95/65 RX+115/75 MRX 75/55 9 Over

Deadlifts E3MOM7 – 5 – 3 – 3 – MR *MR=MaxReps non-stop* For Time Alternating Reps of: Deadlifts 10 – 8 – 6 – 4

Power Snatch to Snatch Balance 2 – 2 – 2 EMOM Rest 2min/Adjust Weights Hang Squat Snatch 2 – 2 – 2 EMOM Rest 2min/Adjust

For Time:200m Run or Row or 0.5k Assault Bike5 Push-Ups10 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 5 Burpees400m Run or Row or 1k Assault Bike10 Push-Ups20 Russian Kettlebell Swings10 Burpees800m Run or

Front Squats E3MOM 7 – 5 – 3 – 3 – MR *MR=MaxReps non-stop* 12min AMRAP: 12 Deadlifts 155/105 RX+ 185/125 MRX 115/756 Front Squats12

“TUMILSON” 8 Rounds For Time: Run 200m 11 Dumbbell Burpee Deadlifts 2x 50/35lbs OR KB Burpee Deadlifts 26/16 OR Barbell Burpee Deadlifts 135/95 MRX 115/75 U.S. Navy Special Warfare

CrossFit Games Masters WOD 2014 “Down & Back Chipper” For Time: 50 Box Jump Overs 24/20″ MRX Step-Overs 20/18 25 Toes to Bar 50 WallBall

Alternating Squat Clean & Hang Power Snatch E2MOM3 Squat Clean – 3 Hang Power Snatch 2 Squat Clean – 2 Hang Power Snatch1 Squat Clean

“The Mighty Mile” by DB For Time: 600m Run or Row or 1.5km Assault Bike60 WallBall Sit-Ups 20/14lbs MRX 14/10 30 Chest to Bar Pull-Ups MRX Pull-Ups15 Handstand Push-Ups

Bench Press E3MOM7 – 5 – 3 – 3 – MR *MR=MaxReps non-stop* 10 Rounds For Time: 30 Double Unders 10/8 Barbell Push-Ups MRX Push-Ups

Back Squats E3MOM 7 – 5 – 3 – 3 – MR *MR=MaxReps non-stop* “Until the Whistle” by DB 6min AMRAP: RUN or Row 1000m or Assault Bike 2.5km

Hang Clean to Shoulder to Overhead E2MOM 3 – 1 – 2 – 1 – 2 – 1 “3rd Times a Charm” by DB 3min

“CHRISTINE” 3 Rounds For Time:500m Row or 1.2k Assault Bike12 Deadlifts BW/75%21 Box Jumps/Step-ups 24/20″ MRX 20/18 Core Development 15 BB Good Mornings30 Russian Twists 15 Kettlebell

CrossFit Games WOD 2013 “Naughty Nancy”4 Rounds For Time: 600m Run25 Overhead Squats 95/65 RX+140/95 MRX 75/55 Core & Squat Development 25 KB/DB/BB Sit-Up to

“Taboo Tabata” by DB For Max Reps of Each Exercise: Tabata Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Ring Dips MRX Bar Dips Rest

Bench Press to Double Kettlebell/Dumbbell Bench E3MOM 8 Bench Press to 18 Double KB Bench Press 7 Bench Press to 14 Double KB Bench Press

Sumo Deadlifts to Kettlebell/Dumbbell SuitCase Deadlifts E3MOM8 Sumo Deadlifts to 18 Double KB Deadlifts7 Sumo Deadlifts to 14 Double KB Deadlifts6 Sumo Deadlifts to 12

10min Build Up to a Heavy 3rep Back Squat and a 3rep Shoulder to Overhead with the bar coming from the floor “BRUCK” 4 Rounds

Cluster Build-Up E3MOM x 15min 4 Deadlifts to 3 Hang Power Clean to 2 Front Squat to 1 Shoulder to Overhead “Doubled-Up Desert Shield” by

HERO WOD “JORGE” For Time:30 WallBall Sit-ups 20/14lbs MRX 14/10 15 Squat Clean 155/105 MRX 115/75 24 WallBall Sit-ups12 Squat Clean18 WallBall Sit-ups9 Squat Clean12

CrossFit Games WOD 2012 3 Rounds For Time:8 Split-Snatch (alt legs) 115/75lbs MRX 95/657 Bar Muscle-Ups MRX Burpee Chest to Bar Pull-Ups400m Run Core &

5 Rounds For Time: 20 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 20 Sumo Deadlift High Pulls 75/55 MRX 65/45 20 Box Jumps

Overhead Squat Build Up E3MOM 3 – 3 – 3 – 3 – 3 **Building Up to a 3RM* “NANCY” 5 Rounds For Time: 400m

Hang Clean (Power or Squat) E2MOM 3 – 3 – 2 – 2 – 1 – 1 6min AMRAP: 3 Muscle-Ups (ring or bar) MRX

“Me Love You Long Time” by DB For Time: 15 Deadlifts 225/155 RX+275/185 MRX185/115 1600m Run15 Handstand Push-Ups or 75ft Handstand Walk RX+ 15 Parallette

E2MOM Overhead Squats 5 – 3 – 1 Front Squat 4 – 2 – 1 Back Squat 3 – 2 – 1 **Build up To

“VIOLA” 20min AMRAP: 11 Power Snatch 95/65 MRX 75/5517 Pull-Ups13 Power Cleans U.S. Army SSG Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar

“OMAR” For Time:10 Thrusters 95/65 MRX 75/55 15 Bar Facing Burpees20 Thrusters25 Bar Facing Burpees30 Thrusters35 Bar Facing Burpees U.S. Army First Lieutenant Omar Vazquez,

Bench Press E3MOM 10 – 5 – 10 – 5 – 15 25min AMRAP: 5 Pull-ups RX+ Strict10 Push-ups RX+ Feet on WB15 WallBall Sit-ups

Hang Squat Clean E2MOM 3 – 3 – 2 – 2 – 1 – 1 21 – 15 – 9 Reps For Time: Hang Squat

2min AMRAP: 5 Deadlifts 225/155 RX+275/185 MRX 185/125 5 Over the Bar Burpees Rest 2min 2min AMRAP: 10 Kettlebell Swings 24/16 RX+32/24 MRX 20/12kgs 5

2 Rounds For Time:15 Muscle-Ups MRX: 1st Round 15 Chest to Bar Pull-Ups, 2nd Round 15 Dips 30 Calorie Row or Assault Bike50 WallBall Shots

Hang Snatch & Hang Clean E2MOM Hang Snatch 4 – 3 Hang Clean 4 – 3 Hang Snatch 2 – 1 Hang Clean 2 –

“MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups 10 Pistols, alternating legs MRX 10 Lunges (alt legs) 15 Pull-ups OR “MAGGIE” 5

“ABBATE” For Time: 1 mile Run 21 Clean & Jerks 155/105 MRX 115/75 800m Run 21 Clean & Jerks 155/105 MRX 115/75 1 mile Run

SumoDeadlift Build Up E3MOM 5 x 3 **Building Up to a 3RM* 5min AMRAP: 7 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55 14 Box

Split Jerk Build Up E3MOM 5 x 3 **Building Up to a 3RM (alt legs)** 3 Rounds For Time: 400m Run, Row or 1km A-Bike

E2:30MOM (from floor) Front Squat 4 – 3 – 2Overhead Squat 4 – 3 – 2 10min Ascending AMRAP of: 5 Thrusters1 Ring or Bar

Bench Press Build Up E3MOM 5 x 3 **Building Up to a 3RM* 3 Rounds For Time:3 Cleans 155/105 RX+185/125 MRX115/75 6 Hang Cleans9 Ring

Deadlift Build Up E3MOM 5 x 3 **Building Up to a 3RM* “250 Club” by DBFor Time: 100 Double Unders75 WallBall Shots 20/14lbs to 10/9′

“The Running Chipper” by DB For Time: 200m Run 10 Muscle-Ups (Bar or Ring) MRX Burpee Chest to Bar 200m Run20 Kettlebell Goblet Squats400m Run 30 WallBall

“EVA vs KELLY” by DB For Time: 800m Run30 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 30 Pull-ups MRX Ring Rows Rest 2min 400m Run30 Box

“BARBARA” 5 rounds, each for time of: 20 Pull-ups (chin over bar)30 Push-ups (strict)40 Sit-ups (ab-mat anchored) 50 Squats (air squat to wallball okay) Rest

15min Build Up to a Max Bear Complex -1 Clean-1 Front Squat (can squat clean)-1 Shoulder to Overhead (can thruster out Front Squat/clean)-1 Back Squat-1

15min Achieve Largest Set of Unbroken/Linked Double Unders or MRX Max Doubles in 1min 20min AMRAP: 10 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX20/12 20 Goblet

Back Squat Max E3MOM5 to 10 – 3 to 5 – 1 to 2 – 1 – 1 – 1 *percents, are a guide, adjust

Strict Press Build Up E3MOM 5 x 3 **Building Up to a 3RM** For Time: 800m Row, Run or 2km Assault Bike 21 Shoulder to Overhead 135/95

We will be closed Saturday, July 4th and Sunday, July 5th in Observance of Independence Day. *********************************************************************** Have a safe and happy 4th, CFHSV!

We will be closed today, Saturday July 4th and tomorrow Sunday, July 5th in observance of Independence Day. ********************************************************************* Have a safe and happy 4th

Bench Press Pyramids E3MOM 7 – 5 – 7 – 4 – 2 – 4 3 Rounds For Time: 400m Row, Run or 1km Assault

1 Power Clean to 1 Front Squat EMOM 1 – 1 – 1 Rest 2 min/adjust weights 1 Hang Squat Clean to 1 Front Squat

Push Jerk Build Up E3MOM 5 x 3 **Building Up to a 3RM** 12min AMRAP: 5 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 10 Dips

Deadlift Max E3MOM5 to 10 – 3 to 5 – 1 to 2 – 1 – 1 – 1 For Time: 600m Row/Run or 1.5km Assault Bike

Snatch Training E2MOM 3 Power Snatch to 3 Overhead Squats – 3 Squat Snatch3 Hang Squat Snatch – 2 Power Snatch to 2 Overhead Squats

HERO WOD “COLLIN” 6 Rounds For Time: 400m Sandbag/KettleBell Carry 50/35lbs 24/16kgs MRX 20/12kgs 12 Push Press 115/75 MRX 75/5512 Box Jumps 24/20″ MRX 20/1812

Hang Squat Clean E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 4 Rounds For Time:200m Run/Row or 0.5km Assault Bike21 WallBall

“A CrossFitter’s Climb” by DB 3min AMRAP: 7 Hang Power Snatch 115/75 RX+135/95 MRX 95/65 7 Toes to Bar Rest 2min / Add Weight 3min

Split Jerk E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 For Time:25 Strict Press 75/55 RX+ 95/65 MRX 55/35

Bench Press Max E3MOM 5 to 10 – 3 to 5 – 1 to 2 – 1 – 1 – 1 HERO WOD “JT” 21-15-9

Thrusters & Weighted Pull-ups E2MOM 3 Thrusters – 2 Thrusters – 1 Thruster – 1 Thruster 3 Weighted Pull-Ups – 2 Weighted Pull-Ups – 1

Happy Father’s Day CFHSV! All classes canceled. Have a wonderful Father’s Day!

“Summer Solstice Chipper” by DB For Time: 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

“KB Tabata Time” by DB For Max Reps of Each Exercise: Tabata Russian Kettbell Swings 32/24/20/16/12/8 Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest

Hang Power Snatch -3 reps EMOM x 3min Rest 2min/add weight – 2 reps EMOM x 3min Rest 2min/add weight – 1 rep EMOM x