Team WOD For Time: Buy-in = 48 Calorie Row or Assault Bike (1 Athlete works 1 athlete holds bar top of deadlift, switch as needed)24 Deadlifts

Front Squat build up for 10 Rep Max E3MOM 10 – 5 – 2 – 1/3reps – 10rep max attempt 4min AMRAP: 12 WallBall Shots

12min EMOM Death by Muscle-Ups to Chest to Bar Pull-Ups to Pull-Ups DB Challenge =Min 1 = 1 Muscle-Up or C2B Pull-Ups or Pull-Ups Min 2 = 2 Muscle-Ups or C2B

Bench Press build up for 10 Rep Max E3MOM 10 – 5 – 2 – 1/3 – 10rep max attempt 9min AMRAP: 9/6 Barbell Push-Ups

HERO WOD “JOSHIE” 3 Rounds For Time:21 Dumbbell/Kettlebell Snatch Right Arm21 L Pull-Ups MRX Strict Pull-Ups21 Dumbbell/Kettlebell Snatch Left Arm21 L Pull-Ups MRX Strict Pull-Ups

“Me Love You Long Time Rev 1” by DB For Time: 16 Deadlifts 115/75 RX+ 135/95 MRX 95/651600m Run16 Handstand Push-Ups or 16 Shoulder to Overhead RX+

Push Press with Split Jerks E2:30MOM 5 Push Press – 3 Split Jerk – 3 Push Press – 2 Split Jerk – 2 Push Press

Team WODs Alternating Rounds: 6min AMRAP: 5 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 5 Kettlebell Goblet Squats 5 Russian Kettlebell Swings Rest 3min

Back Squat Waves E2:30MOM =5 – 3 – 24 – 2 – 1 “Saved by the Barbell” by CF HQ 3 Rounds For Max Reps

CF Games 2019 WOD 5 “MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups10 Pistols, alternating legs MRX 10 Lunges (alt legs)15 Pull-ups

CrossFit Games WOD 2010 For Time: 1200m Run 63 Kettlebell Swings 24/16kgs MRX 20/12 36 Pull-Ups MRX Ring Rows 800m Run 42 Kettlebell Swings 24

CrossFit Games WOD 2011 For Time:5 Muscle-Ups (ring) MRX Burpee Chest to Bar Pull-Ups10 Deadlifts 245/165 MRX 185/12515 GHD Sit-Ups MRX WallBall Sit-up 20/14 Sprint

Overhead Squat Waves E2:30MOM6 – 4 – 2 5 – 3 – 1 6min AMRAP: 800m Row / Run or 2k Assault Bike16 Overhead Squats 95/65 RX+

E2MOM Build Up Alternating Lifts 3 Hang Power Snatch – 3 Hang Power Clean 2 Hang Power Snatch – 2 Hang Power Clean1 Hang Power

“The Triplet Sprint Mile” by DB For Time: 600m Run 6 Ground to Overhead 155/105 RX+ 185/125 MRX 115/75 12 Handstand Push-Ups RX+ 6/4″ Deficit

“One Bar, One Path” by DB For Time: Path One 2 Rounds For Time: 10 Deadlifts 315/215 MRX 275/185 10 Overhead Squats 135/95 MRX 95/65

In 15min Build up to a Heavy Clean (power or squat or both) and Warm-up Doubles & Dips. “Double Up Elizabeth” by DB For Time:

8 Intervals For Time: 200m Run or Row or 0.5km Assault Bike3 Muscle-Ups (bar or ring) MRX 3 Chest to Bar Pull-Ups6 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise12

Snatch E2MOM 2 Power Snatch to 2 Overhead Squats2 Squat Snatch2 Power Snatch to 2 Snatch Balance 2 Squat Snatch1 Power Snatch to 1 Overhead

DeadLift Waves E2:30MOM6 – 4 – 2 5 – 3 – 1 16min AMRAP: 200m Run or ROW or 0.5k Assault Bike20 Deadlifts 155/105 RX+185/125 MRX 115/75 1 Rope

Build Up E2MOM Strict Press 3 – 2 – 1 Push Press 3 – 2 – 1 Shoulder to Overhead 3 – 2 – 1

Team 3min Challenge = Max Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 *One athlete works, one in Low Plank, once athlete sets KB on

Cluster Build Up E2MOM x 10min 4 Deadlifts to 3 Hang Power Cleans to 2 Front Squats to 1 Shoulder to Overhead “Maintain the Momentum

HERO WOD “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-ups15 Overhead Squats30 Pull-ups9 Overhead Squats18 Pull-ups U.S. Army Staff Sgt. Joshua Hager,

E5MOM x 10min (2 rounds/rest remainder each) 400m Run30 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/1215 Toes to Bar 1 Round For Time: 400m Run

Deadlift E2MOM 3 – 1 – 2 – 1 – 1 CrossFit Games WOD 2008 5 Rounds For Time:5 Deadlifts 275/185 MRX 225/15510 Burpees (jump,

Bench Press Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 Team WOD: For Time:P1 Run 600m – P2 Row 600m/1.5k Assault

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

Front Squat Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 12min AMRAP: 6 Kettlebell Goblet Squat to Step-Ups9 Kettlebell Swings 24/16kgs

Power Clean Build Up E2MOM 4 – 1 – 3 – 1 – 2 – 1 3 Rounds For Time:21 Power Cleans 135/95 RX+155/105 MRX

HERO WOD “JACK” 20min AMRAP: 10 Push Press 115/80 MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/1210 Box Jumps 24/20″ MRX 20/18 U.S. Army Staff

HERO WOD “BERT” For Time:50 Burpees (jump onto a 45/25lb plate) 400m RUN100 Push-ups400m RUN150 Walking Lunges 400m RUN200 Air Squats 400m RUN150 Walking Lunges400m

Congratulations to CFHSV athlete Paul McCrary for an incredible performance at the 2019 Reebok CrossFit Games! Paul placed 7th WORLDWIDE in the Men’s 50-54 division.

Sumo-Deadlift Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 TEAM WOD 3 Rounds For Time: Partner 1 ROWS 400m Partner 2

10min Build Up to: 1RM DB/KB Snatch Each Arm and / or Turkish Get Up For Time:50 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12

Back Squat Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 E3MOM x 6min (2 rounds/ rest remainder each) 400m Row or 1km Assault Bike5

Hang Snatch Waves E2MOM 4 – 2 – 1 – 1 3 – 2 – 1 – 1 10-9-8-7-6-5-4-3-2-1 Reps For Time: Hang Snatch 115/75

HERO WOD “JORGE” For Time:30 GHD Sit-ups MRX WallBall Sit-ups 20/14 15 Squat Clean 155/105 MRX 115/7524 GHD Sit-ups MRX WallBall Sit-ups 12 Squat Clean18

3 Rounds, Each For Time: 400m Run, ROW or 1km Assault Bike21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 15 Kettlebell Goblet Squats 9 Handstand Push-Ups RX+

Bench Press E3MOM 6 – 4 – 2 – 3 – 4 – Max reps 12min AMRAP 12 Hang Power Cleans 115/75 RX+ 135/95 MRX

Thruster Build Up E2MOM 3 – 1 – 2 – 1 – 1 For Time: 5 Thrusters 115/75 RX+ 135/95 MRX 95/65 10 WallBall Sit-ups

“Dead Dawgs” by DB 2min AMRAP: 5 Deadlifts 225/155 RX+275/185 MRX 185/125 5 Over the Bar Burpees Rest 2min 2min AMRAP: 10 Russian Swings 24/16

Power Clean & Shoulder to Overhead – Hang Power Clean & Shoulder to Overhead E2MOM 4 Power Clean & Shoulder to Overhead 4 Hang Clean

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

“VIOLA” 20min AMRAP: 11 Power Snatch 95/6517 Pull-Ups13 Power Cleans U.S. Army SSG Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan,

“The Running Chipper” by DB For Time: 200m Run10 Muscle-Ups Bar or Ring MRX Rupee Chest to Bar 200m Run20 Kettlebell Goblet Squats400m Run30 WallBall Sit-Ups 20/14lbs

Presses E2:30MOM 6 Strict Press – 4 Push Press – 2 Split Jerk 4 Strict Press – 2 Push Press – 1 Split Jerk 3

“McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/14513 Push-ups9 Box Jumps 24/20″ MRX 20/18″ Jump or Step-Ups Corporal Ryan C. McGhee, 21, was killed in

Snatch (Squat or Power) E2MOM 3 – 3 – 2 – 2 – 1 – 1 *work TnG on 3-2 rep sets* 12min Ascending AMRAP:

Cleans & Cluster E2MOM 6 TnG Power Cleans6 Hang Squat Cleans3 TnG Clusters of 1 Power Clean to 1 Hang Squat Clean 4 TnG Power

Bench Press E3MOM 5 – 5 – 3 – 5 – 2 18min AMRAP: 45 Handstand Push-Ups MRX Hand Release Push-Ups 45 Hang Power Snatch

“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) U.S.

1 Round For Time:10 Power Cleans 115/75 RX+ 135/95 MRX 95/65 200m Run 10 Thrusters 50 Double Unders Rest 3min 2 Rounds For Time: 10

Deadlifts Double and Single Leg Build Up E2MOM 3 Deadlifts – 3 Right Leg Deadlifts – 3 Left Leg Deadlifts 2 Deadlifts – 2 Right

“Team Helen vs Team Karen” by DB For Time: P1 = 1 Round of Helen (400m Run – 21 Kettlebell Swings – 12 Pull-Ups) P2

Build Up E2MOM Push Press 6 – 4 – 2 – 1Push/Split Jerk 3 – 2 – 1 – 1 For Time:25 Strict Press 75/55

Front Squat E3MOM 5 – 5 – 2 – 2 – Max Reps 5min Ascending AMRAP of: 5 Hang Squat Cleans1 Ring Muscle Up MRX

Power Snatch E2MOM 5 – 4 – 3 – 2 – 1 – 1 For Time:21 Power Snatch 115/75 RX+ 135/95 MRX 95/6515 Bar Facing

“Big Sexy” HERO WOD 5 Rounds For Time:6 Deadlifts 315/215 MRX 225/1556 Burpees5 Cleans 225/155 MRX 155/1055 Chest to Bar4 Thrusters 155/105 MRX 115/754 Muscle-Ups

“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

5min Build Up to a Heavy Shoulder to Overhead from floor 5min Build Up to a Heavy Front Squat from floor 5min Build Up to

Muscle Ups 1min Max Ring MUs – Rest 1 minute 1min Max Bar MUs – Rest 1 minute 1min Max Ring MUs – Rest 1

Strict Press E3MOM 5 – 5 – 2 – 2 – Max Reps 5min AMRAP: 5 Shoulder to Overhead 155/105 RX+ 185/125 MRX 115/75 5

“TRI-HELEN” by DB 3 Rounds For Time:400m Run (1 round) – 400m Row (1 round) 100 Doubles / 1km A-Bike (1 round) *Athletes Choice on

Back Squat E3MOM 5 – 5 – 2 – 2 – Max Reps 15min Ascending AMRAP of: 1 Bear Complex 145/100 RX+ 185/125 MRX 115/75

HERO WOD “WITTMAN” 7 Rounds For Time:15 Kettlebell Swings 24/16kgs MRX 20/1215 Power Cleans 95/65lbs MRX 75/55 15 Box Jumps 24/20″ MRX 20/18″ U.S. Army

Team WOD For Time: 1600m Run1200m ROW100 Double Unders75 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 50 Partner WallBall Sit-ups 20/14 MRX 14/10 40 Bar

Happy Independence Day CFHSV! All classes are canceled. Have a safe and happy 4th!

Deadlifts and Sumo Deadlifts E2:30MOM 5 Deadlifts – 5 Sumo Deadlifts – 4 Deadlifts – 4 Sumo Deadlifts – 1/2 Deadlifts – 1/2 Sumo Deadlifts

Hang Snatch (Power or Squat) E2MOM 5 – 1 – 4 – 1 – 3 – 1 – 2 – 1 11min AMRAP: 50 Doubles or 200m

Power Cleans to Front Squats & Squat Cleans to Hang Squat Cleans E2MOM 3 Power Clean to 3 Front Squat2 Squat Clean to 2 Hang

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265 MRX 315/215 10 Toes to Bar15 Bar Facing Burpees Special Warfare Operator 1st Class William Blake Marston,

Max Unbroken WallBalls = 20/14lbs to 10/9′ MRX 20/10 to 9′ In Groups of 2; 1 person shoots one counts, switch! For Time:600m Run, Row or 1.5km

“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

Push Press E3MOM 5 – 5 – 4 – 4 – 1 3 Rounds For Time:25 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10

“Runner’s Mile vs Lifter’s Mile” by DB For Time: 400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run – Rest

Back Squat E3MOM 6 – 5 – 5 -1/2 – Max Reps 8min AMRAP: 45 Thrusters 95/65 MRX 75/55 45 Toes to Bar45 Cleans45 Chest

Snatch Build Up E2MOM 3 Power Snatch – 3 Hang Snatch – 3 Squat Snatch 2 Power Snatch – 2 Hang Snatch – 2 Squat

“NATE” 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar Pull-Ups 4 Handstand Push-Ups MRX 2/4″ rise8 Kettlebell Swings 32/24kgs MRX 24/12kgs In honor

“KELLY” 5 Rounds For Time: 400m Run30 Box Jumps 24/20″ 30 WallBalls 20/14lbs to 10′ CFHSV Running & Endurance WOD: 3 rounds of: 1 mile

“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

Deadlift E3MOM 6 – 5 – 5 -1/2 – Max Reps For Time: 21 Deadlifts 275/185 RX+ 315/215 MRX 205/135 9 Muscle-Ups (bar) MRX Burpee

“Two Steppin”by DB For Time: P1 RUN 200m – P2 11 Kettlebell Goblet Step-Ups P2 RUN 200m – P1 11 Kettlebell Goblet Step-Ups P1 Row

Bench Press E3MOM 6 – 5 – 5 -1/2 – Max Reps 7min AMRAP: 7 Sumo Deadlift High Pull 95/657 Hang Power Snatch 95/65**At Start

Happy Father’s Day! All classes are closed today. Have a wonderful Father’s Day!

For Time:5 Hang Power Clean 115/75 RX+ 135/95 MRX 95/65 5 Bar Facing Burpees200m Row or Run or 0.5k Assault Bike10 Power Clean10 Bar Facing Burpees400m Run or Row or 1k Assault Bike

Celebrate The Army’s Birthday and Flag Day! “DAE HAN” 3 Rounds For Time:800m Run w/ 24/16kg KB MRX 20/12 KB 3 Rope Climbs 15′ MRX

Split Push Press & Split Jerk Build Up E2MOM 4 Split Push Press – 3 Split Jerk (alt feet) 3 Split Push Press – 2

Front Squat E3MOM 5 – 5 – 4 – 4 – 1 10min AMRAP: 10 Power Clean 115/75 RX+ 135/95 MRX 95/65 10 Over Bar

Strict Press E3MOM 5 – 5 – 4 – 4 – 1 For Time: 5 Rounds For Time: 4 Muscle-Ups (ring) MRX 4 Chest to

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 20/18 12

With a Continuously Running Clock 0:00-2:00 Run 200m to Max Toes to Bar 2:00-3:00 REST3:00-6:00 Run 400m to Max One Arm Russian Kettlebell Swings (switch

Hang Power Clean Build Up E2MOM 4 – 3 – 2 – 1 – 1 “Nasty Girls” 3 Rounds For Time: 50 Air Squats7 Muscle-Ups10

“Team D-Day” by DB For Time: P1 & P2 – 1900m Row to Beach & 44 Burpees (one Rows one Works on Burpees) P1 & P2

It’s official! Paul McCrary will be making his third trip to the CrossFit Games in the last four years. What makes this year so unique

Bench Press E3MOM 5 – 5 – 4 – 4 – 1 For Time:21 Russian Kettlebell Swings 24/16 RX+32/24 MRX 20/12 15 Hand Release Push-Ups

Back Squat E3MOM 5 – 5 – 4 – 4 – 1 For Time:25 Pull-Ups25 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 1000m

Snatch E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 “Randisabelly” For Time: 30 Power Snatches 75/55lbs MRX 65/45 15

For Time: 200m Run10 Power Cleans 115/75 RX+135/95 MRX 95/6510 Chest to Bar Pull-Ups200m Run10 Handstand Push-Ups10 Shoulder to Overhead400m Run20 Power Cleans20 Pull-Ups400m Run20