Front Squat E3MOM 10 – 5 – 8 – 5 – Max Reps 4min AMRAP: 50 Double Unders 11 KB Goblet Box Step-Ups 24/20″ 24/16kgs RX+ 32/24kgs MRX

Bench Press & Dips (bar or ring) E2MOM 10 Bench Press 10 – 10/8 Dips 5 Bench Press – 10/8 Dips 8 Bench Press – 10/8

Top Down 3-Position Power Snatch E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 WOD Credit to/Based on CF GamesBiCouplet 1 &

Squats E3MOM 10 Back Squats – 5 Back Squats 10 Front Squats – 5 Front Squats 10 Overhead Squats – 5 Overhead Squats “Saved by the Barbell”

“MARY” 20 minute AMRAP of: 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

“Funked Up Forties” by DB For Time: 40 DeadLifts 95/65 RX+ 115/75 MRX 75/55 40 Burpee Box Jumps/Step Ups 24/20″ RX+ 30/24 40 Kettlebell Swings 24/16kgs

Back Squats & Squat Cleans E3MOM 7 Back Squats – 4 Squat Cleans 5 Back Squats – 3 Squat Cleans 2 Back Squats – 2 Squat

Bench Press E3MOM 7 – 5 – 2 – 5 – Max reps 3 Rounds For Time: 12/10 Barbell Push-Ups MRX Push-ups 10 Shoulder to Overhead 115/75 RX+

3 Rounds For Time: 25 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 20 WallBall Sit-Ups 20/14lbs RX+ GHD WallBall Sit-ups 20/14 MRX 20/10 15 WallBall

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

“FRAN” 21 – 15 – 9 Reps For Time: Thrusters 95/65lbs Pull-ups

“JACK” 20min AMRAP: 10 Push Press 115/80 MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/12 10 Box Jumps 24/20″ MRX 20/18 U.S. Army Staff Sgt. Jack M. Martin

For Time: Buy In: 1200m Row or Run or 3km Bike Then a Couplet of: 10 – 8 – 6 – 4 – 2 Power Cleans 5 – 4 –

Snatch E2MOM 2 Power Snatch to 2 Overhead Squats 2 Squat Snatch 2 Power Snatch to 2 Snatch Balance 2 Squat Snatch 1 Power Snatch to

Sumo-Deadlift E3MOM 8 – 6 – 4 – 2 1min AMRAP: 10 Over Bar Burpee to Max Sumo Deadlifts Rest 2min 1min AMRAP: 10 Sumo Deadlifts to Max Over Bar

Back Squat & Thrusters E2MOM 4 Back Squats 4 Thrusters 2 Back Squats 2 Thrusters 1 Back Squat 1 Thruster 1 Back Squat 1 Thruster 12 –

Hang Power Snatch & Power Cleans Build Up E2MOM Hang Power Snatch 3 – 2 – 1 – 1 Then Power Clean 3 – 2 – 1 –

“What Girl is It” by DB For Time: 200m Run 15 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 15 Toes to Bar 250m Row 15 Thrusters 95/65

“Tumilson” 8 Rounds For Time: Run 200m 11 Dumbbell Burpee Deadlifts 2x 50/35lbs OR 2x Kettlebells 24/16 OR Barbell 135/95 U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare

3 min One Attempt Max: Bar Muscle-Ups or Ring Muscle-Ups or Chest to Bar Pull-Ups 5 min AMRAP: 5 Over Bar Burpees 5 Power Snatch 95/65 RX+ 115/75 MRX 75/55 5 Bar

Front Squat E3MOM 8 – 6 – 4 – 2 12min AMRAP: 5 Front Squats 135/95 RX+ 155/105 MRX 95/65 10 Goblet Box Step-Ups 24/16kgs 24/20″ RX+ 32/24kgs

Power Clean – Push Press & Hang Power Clean – Shoulder to Overhead E2MOM 2 Power Clean – Push Press 2 Hang Power Clean – Shoulder

2×2 Sprint Chipper For Max Reps: 2min AMRAP 10 Deadlifts 200m Run/Row/0.5km Assault Bike Max Deadlifts Rest 2min 2min AMRAP 5 Overhead Squats 50 Double Unders

13 Min AMRAP 13 Handstand Push-ups or Strict Press 115/75 MRX 85/55 11 Ring Dips MRX Bar Dips 9 Barbell Push-Ups MRX Push-Ups 3 Bar Facing Burpees Close/Clean Grip

For Time: 200m Run or Row or 0.5km Bike 400m Row or Run or 1km Bike (opposite) Rest 1 minute 400m Run or Row or 1km Bike 200m Row or Run or 0.5k Bike (opposite) Power Tower For Max Points: 1 min Squat Cleans

“HOTSHOTS 19” 6 Rounds For Time Of: 30 Air Squats 19 Power Cleans 135/95 MRX 95/65 7 Strict Pull-ups MRX Pull-Ups 400m Run On June 20, 2013,

Hang Power Snatch E2MOM 4 – 2 – 1 – 1 Thrusters E2MOM 6 – 3 – 1 – 1 15min AMRAP: 10 Hang Power Snatch 95/65 RX+ 115/75 MRX

Deadlift E3MOM 8 – 6 – 4 – 2 5min AMRAP: 10 Deadlifts 275/185 RX+ 315/215 MRX 225/155 10 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ 10 Toes

For Time: 200m Run or Row or 0.5km Bike 15 Handstand Push-ups RX+ Parallette MRX 2/4″ Rise or 3 Wall Walks 2 Rope Climbs 15′ RX+ 2 Legless MRX 2 Rope Climbs

Back Squat E3MOM 8 – 6 – 4 – 2 1 min AMRAP: 1 Gound to Overhead 155/105 RX+ 185/125 MRX 115/75 5 Bar Facing Burpees Max Air

Team 3 minute Challenge: Max Russian Kettlebell Swings in 3 minutes 24/16kgs RX+ 32/24 MRX 20/12 *One athlete works here, one rests, once athlete sets KB on

Push Press E3MOM 8 – 6 – 4 – 2 For Time: 21 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 15 Toes to Bar 9 Power

“Lynne in a Boat or on a Bike with a Twist” by DB 5 Rounds E6MOM for Max Reps: Row 500m or 1.2km Assault Bike Max Reps

“BRUCK” 4 Round For Time: 400m Run 24 Back Squats 185/125 MRX 135/95 24 Jerk/Shoulder to Overhead 135/95 MRX 95/65 Bar is on floor, athlete only gets one

Bench Press E3MOM 8 – 6 – 4 – 2 12min AMRAP: 12/10 Barbell Push-Ups RX+ Feet on 24/20″Box Barbell Push-Ups MRX Push-Ups 10 DeadLifts 155/105 RX+ 185/125

Front Squat E3MOM 10 – 5 – 5 – 10 3 Rounds For Time: 21 Pull-Ups 15 calorie Row or Bike 9 Thrusters 115/75 RX+ 135/95 MRX 95/65 Core

Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 1 – 1 – 1 10min AMRAP: 21 Power Snatch 115/75 RX+135/95 MRX 95/65

Deadlift E3MOM 10 – 5 – 5 – 10 5 Rounds For Time: -5 Deadlifts 255/175 RX+ 315/215 MRX 205/135 -400m Run or Row or 1km Bike -2

15 min AMRAP: Buy-In = 30 HSPU MRX 2/4″ Rise THEN, -5 KB Left Arm Hang Squat Clean Thruster -5 KB Right Arm Hang Squat Clean

“CrossFit Total with a Twist” -15min to Achieve a Max Back Squat -15min to Achieve a Max Bench Press -15min to Achieve a Max Deadlift

Cluster Build Up E3MOM -3 Power Clean to 3 Hang Squat Clean -2 Power Clean to 2 Hang Squat Clean -1 Power Clean to 1 Hang Squat Clean -1

Strict Press 5 – 3 – 2 – 1 – 1 – 1 Build up to a 1RM E2MOM 6min AMRAP: -6 HSPU RX+ Strict MRX 2/4″ rise

20min AMRAP: – 400m Run or Row or Bike 1km – 15 T2B (odd rounds) 15 Weighted anchored Sit-Ups 25/15lbs RX+ GHD Sit-Ups MRX 15/10 (even

Back Squat E3MOM 10 – 5- 5 – 10 5 min AMRAP: -7 Deadlifts 225/155 RX+ 255/175 MRX 185/115 -3 Over Bar Burpees -10 WallBalls 20/14lbs 10/9′ RX+

**Tester: 800m Run, Row or 2km Bike for Time** For Time: -200m Run or Row or 0.5 km Bike -5 Pull-Ups RX+ 5 Ring Muscle Ups -10

Bench Press E3MOM 10 – 5 – 5 – 10 14 min AMRAP: -14 Barbell Push-Ups MRX Push-Ups -7 Power Cleans 115/75 RX+ 155/105 MRX 95/65 -28 Double

“JERRY” For Time: -Run 1 mile -Row 2K -Run 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO)

2rep Max Thruster Build (from floor) E2MOM 2 – 2 – 2 – 2 – 2 – 2 For Time: -9 Front Squats 95/65 RX+115/75 MRX 75/55 -9

“Filthy Fifties” For Time: -50 Box jump, 24″ -50 Jumping pull-ups -50 Kettlebell swings, 16kgs -Walking Lunge, 50 steps -50 Knees to elbows -50 Push press 45/35lbs

Power / Squat / or Split Snatch Max Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 – 1 WODs *Athletes

Deadlift E3MOM 10 – 5 – 5 – 10 Team WOD Athletes working at same time 16min AMRAP: -200m Run or 0.5km Bike (Partner A) -200m Row or 0.5km

Front Squat E3MOM 10 – 5 – 5 – 10 3 Rounds For Time Of: – 5 Bar Muscle-Ups MRX 5 C2B Pull-Ups – 10 Front Rack Reverse

Push Press E3MOM 10 – 5 – 5 – 10 6min AMRAP: Buy-in: -24 HSPU or 6 Wall Walks RX+ 60′ Handstand Walk MRX 8/4″ Rise Push ups

“COFFLAND” For Time: -Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: -800m Run -30 Push-ups U.S. Army Spc. Christopher J.

**Tester: 400m Run, Row or 1km A-Bike for Time** OHS E3MOM 10 – 5 – 5 – 10 12min AMRAP: -12/10cal Row or Bike or 200m Run – 10

**Tester; Athletes Choice** -Max Reps Unbroken T2B and/or spend 10min working on progressions and prepping for Benchmark WOD. “ANGIE” For Time: -100 Pull-ups -100 Push-ups -100 Sit-ups (Ab-mat Anchored)

Clean & Jerk Build Up E2MOM -3 TnG Cleans to 3 Split Jerks -3 TnG Clean & Jerk -2 TnG Cleans to 2 Split Jerks -2

Alternating Sets of Sumo Deadlift and Deadlifts E3MOM – 10 Sumo Deadlifts – 10 Deadlifts – 5 Sumo Deadlifts – 5 Deadlifts 4 Rounds For Time: -12 Sumo Deadlifts &

Strict Press E3MOM 10 – 5- 5 – 10 2 Rounds For Time: -9 Ring MUs MRX 9 Bar Dips -12 HSPUs RX+ Strict MRX 3 Wall Walks

Back Squat E3MOM 10 – 5 – 5 – 10 16min AMRAP: Buy-In: -Run 400m with KettleBell 24/16 RX+ 32/24 MRX 20/12kgs -Then, 400m Run or 400m Row

“Snatching Annie” For Time: -50 Double Unders -50 Military Anchored Sit-ups RX+ 50 GHD -5 Power Snatch 135/95 RX+ 155/105 MRX 95/65 -40 Double Unders -40 Military

Combo Power Sets: E3MOM – 4 Fronts Squats into 4 Push Press – 4 Push Press into 4 Front Squats – 2 Front Squats into 2 Push Press –

Bench Press E3MOM: 10 – 5 – 5 – 10 Team WOD One athlete working, one athlete resting 18 minute AMRAP: -200m Run or 0.5km A-Bike (Partner A) -200m Run

Snatch Training E2MOM -5 Power Snatch to 5 Snatch Balance -3 Squat Snatch -4 Hang Power Snatch to 4 Snatch Balance -3 Hang Squat Snatch -1

All Classes Are Canceled Today. Have a safe and Happy July 4th CFHSV!

“HERO & Benchmark Brawl” by DB 2 Rounds for Time: — 4 rounds of “CINDY” – 5 Pull-Ups – 10 Push-Ups – 15 Air Squats — 2 rounds

HERO WODS “NATE” 20min AMRAP of: -2 Muscle-ups MRX Burpee C2B -4 Handstand Push-ups MRX 1 Wall Walk or 2/4″ rise -8 Kettlebell Swings 32/24kgs MRX 24/16 Chief

“Running and Rowing Power ELIZABETH” For Time: -Run 400m -21 Power Clean 135/95 MRX 115/75 -21 Ring Dips MRX Bar Dips -Row 400m -15 Power Clean

Snatch Training E2MOM 3 Power Snatch 2 Hang Squat Snatch 3 Power Snatch to 2 Hang Squat Snatch 2 Power Snatch to 1 Hang Squat Snatch

“Funky Fours” 4min AMRAP: 4 Double Push-Up Burpees to a plate 8 Prisoner Air Squats Rest 2min 4min AMRAP: Row or Assault Bike for Calories Rest

In 10min achieve a 1RM weighted Chest to Bar pull-up and a weighted Pull-Up For Time: 600m Row or Run or 1.5km Assault Bike 30 Pull-Ups 30

Estabilsh a 1 RM Front Squat E2:30MOM 5 – 3 – 1 – 1 – 1 For Time: 10 – 9 – 8 – 7 – 6 –

Bench Press E2:30MOM 4 sets x 10 Reps 6min AMRAP: 3 Muscle-Ups (ring or bar) MRX 3 Chest to Bar Pull-ups 6 Barbell Push-ups MRX Push-ups 9 Power

“NANCY” 5 Rounds For Time: 400m Run 15 Overhead Squats 95/65 MRX 75/55 Core & Turkish Get-Up Development 10 Turkish Get-Ups Right Arm 1 set 10 Hip Extension

“WITTMAN” 7 Rounds For Time: 15 Kettlebell Swings 24/16 MRX 20/12 15 Power Cleans 95/65 MRX 75/55 15 Box Jumps 24/20″ MRX 20/18″ U.S. Army Sgt. Jeremiah

For Time: 1 Mile Run or Row or 4k Assault Bike 75 Wallballs 20/14lbs 10/9′ RX+ 11/10′ MRX 20/10 9′ 50 Pull-ups RX+ Chest to Bar

EMOM Activator x 12min 1st Min = 12/10 cal Row or 12/10 cal Assault Bike 2nd Min = 5-10 Deadlifts Build Up 3rd Min = 3-6

“Summer Solstice Chipper” by DB For Time: 21 Deadlifts 95/65 RX+ 115/75 MRX 75/55 21 Barbell Push-Ups MRX Push-Ups 21 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX

Strict Press & Power Jerks E2MOM 7 Strict Press – 4 Power Jerks 6 Strict Press – 3 Power Jerks 4-5 Strict Press – 2 Power

Snatch Training E2MOM 1 Snatch High Pull to 1 Hang Power Snatch to 1 Power Snatch 1 Power Snatch to 1 Hang Power Snatch 1 Snatch

Clean Training E3MOM 2 Power Clean to 2 Hang Squat Clean to 2 Front Squat 2 Squat Clean to 2 Front Squat to 2 Hang Power

All classes canceled today. Happy Father’s Day CFHSV!

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

11min AMRAP: 9 Power Cleans 155/105 RX+ 185/125 MRX 125/85 13 WallBall Sit-ups 20/14 MRX 14/10 RX+ GHD 20/14 5 Double Push-Up Over Bar Burpees Bench

“LUMBERJACK 20” For Time: 20 Deadlifts 275/185 MRX 225/155 Run 400m 20 Kettlebell Swings 32/24 MRX 24/16 Run 400m 20 Overhead Squats 115/75 MRX 75/55 Run 400m

4min AMRAP: 10 Toes to Bar 12/10 Calorie Row or Assault Bike REST 4min 4min AMRAP: 10 Deadlifts Body Weight / 75% 12/10 Calorie Row or Assault Bike Deadlifts

Push Press & Split Jerks E2MOM 7 Push Press 4 Split Jerks 6 Push Press 3 Split Jerks 4-5 Push Press 2 Split Jerk 4-5 Push

10min AMRAP: 200 Row or Run or 0.5km Assault Bike (mix-up) 4 Over Bar Burpees 6 Overhead Squats 75/55lbs RX+ 95/65 MRX 55/45 8 Sumo Deadlift

9min Build-up Snatch (Power or Squat) to 9min Build-up Clean & Jerk (Power or Squat) “Isabel Jumping Grace” by DB For Time: 15 Snatch 135/95 RX+ 155/105 MRX 95/65 100

12min EMOM 1st min = 1-10rep Deadlifts 2nd min = 1-10rep Toes to Bar – Pull-ups 3rd min = 1-10rep Wallball Shots – Push-ups – Handstand

Power Clean to Hang Power Clean Build Up E2MOM 3 – 3 – 2 – 2 – 1 – 1 For Time: 200m Row or Run or 0.5km

EMOM x 3 minutes 3 Front Squat to 3 Push Press Rest 2min/add weight EMOM x 3 minutes 3 Pull-Ups to 3 Toes to Bar Rest 2min EMOM x 3 minutes 3

12min EMOM 1st min = 1-10rep Push Press – Handstand Push-ups 2nd min = 1-10cal Row – Run – Assault Bike 3rd min = 1-10rep Box

Snatch Training EMOM Power Snatch 2 – 2 – 2 Rest 2min/add weight Hang Power Snatch to Overhead Squat 2 – 2 – 2 Rest 2min/add wt Power &/or Squat

Based on Regional Event 3 2018 13min AMRAP: 6 Muscle-ups or 6 Burpee Chest to Bar Pull-ups 9 Handstand Push-ups or 9 Push Press 135/95 RX+ 36′ Handstand Walk MRX 95/65

“Reverse JACKIE” For Time: 30 Pull-ups 50 Thrusters 45/35lbs 1000m Row

Based on Regional Event 2 2018 For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Based on Regional Event 1 2018 6 Rounds For Time: 500m Row or 1.2km Assault Bike MRX 400m 50 Doubles MRX 40 600m Run MRX 400m Flexibility Development 2 x 20sec

Bench Press & Rope Climbs E2MOM 8 Bench Press – Rope Climbs 1 – 3 7 Bench Press – Rope Climbs 1 – 3 6