“The Timed Twisted Total” by DB For Total Loads Tallied: Back Squat – 2-2-1-1 E2MOM Rest 2min Push Press – 2-2-1-1 E2MOM Rest 2min Squat Clean

Thrusters = 10 – 5 – 5 – 20 E3MOM *Going for 20rep max* “Come Back Home” by DB For time: -11 OHS 115/80 MRX 9 Back Squats 75/55

Deadlifts = 10 – 5 – 5 – 20 E3MOM *Going for 20rep max* 2 minute AMRAP: -Buy-In 12/10 calorie Row or Bike, then: -5 Deadlifts 255/175 RX+

Strict Press = 10 – 5 – 5 – 20 E3MOM *Going for 20rep max* Sprint Clusters For Time: -21 HSPU RX+ 50′ HS Walk MRX 2/4″ rise

Back Squat = 10 – 5 – 5 – 20 *Going for 20rep max* For Time: -Run 400m -21 Russian KBS 32/24kg MRX 24/16kg -Run 200m -21 Military

Snatch Training E2MOM -2 Power Snatch to 2 OHS -2 Squat Snatch -2 Power Snatch to 2 Snatch Balance -2 Squat Snatch -1 Power Snatch to 1

Bench Press = 10 – 5 – 5 – 20 E3MOM *Going for 20rep max* 1 Round For Time: -20/16 Barbell Push-ups MRX 20/16 Push-Ups – 5 Ground

HERO WOD “RICH” For Time: -13 Squat Snatches 155/105 MRX 125/85 Then, 10 rounds of: – 10 Pull-Ups -100-meter sprint Then, -13 Squat Cleans 155/105 MRX 125/85

Lift Up Autism “LUKE” 5 minute AMRAP of: -4 Power Cleans 155/105lbs MRX 115/75 -24 Double Unders -10 Pull-Ups *compare to Sep 10, 2016 REST 5min /

“EMOM Non-Stop Locomotion” by DB – Snatch (sqt or pwr) 1 – 1 – 1 – 1 – 1 – 1 – 1 – to Clean

“A Girl Meets a Hero” by DB ” Annie Meets Jerry” For Time: 50-40-30-20 and 10 rep rounds of: – Double Unders – Sit-ups ab-mat anchored Then -Run 1 mile

12 minute Power Clean Cluster Build-Up 1 Power Clean to 1 Hang Power Clean to 1 Power Clean *hands stay on bar whole time, Tng on

Back Squats & Push Press For 25 Minutes 5 sets x 5 reps E2:30MOM Alternating each set between Back Squats and Push Press 2 Minute AMRAP of: – 11 Thrusters

Death by Gymnasty Complex x 10min (athlete picks which complex) -1 Pull-up to 1 C2B Pull-up -1 Strict Pull-up to 1 C2B pull-up -1 Strict Pull-up

“Maintain the Momentum” by DB 5 Rounds For Time Of: -7 DeadLifts 135/95 MRX 95/65 -3 Over Bar Burpees -7 Hang Power Clean -3 Over Bar Burpees

OHS = 7 – 5 – 3 – 1 – 1 Max Out E3MOM For Time: -100 Double Unders – 10 OHS 115/75 RX+ 135/95 MRX 95/65

Team Row or Bike Race (2-person team) Row For Time: -A = 100m B = 100m -A = 200m B = 200m -A = 300m B

Bench Press = 10 reps Set 1 = 10 Bench Press & 10 Push-Ups Set 2 = 10 Bench Press & 10 Push-Ups Set 3 =

200m Rows & Back Squats 200m Runs & Front Squats E4MOM x 6 sets/24min Same weight on Back and Front Squats Set 1 = Row 200m & 10 Back

3 Sets: EMOM Speed Rep Training****: 95/65 RX+ 115/75 MRX 75/55 -Min 1 = 10 Power Cleans & 10 Barbell Push-ups -Min 2 = 10 Thrusters & 10 Pull-ups -Min 3

HERO WOD “DALLAS 5” 5 minute AMRAP of: – Burpees Rest 1 minute Then, 5 minute AMRAP of: -7 Deadlifts 155/105 MRX 125/85 -7 Box Jumps 24/20″ MRX 20/18 Rest 1

12 Minute Build Up to a Heavy Squat Snatch For Time: – -800m Run -3 Squat Snatch 135/95 RX+ 165/115 MRX 115/75 -30 WallBalls 20/14 10/9′ MRX

Death by Bodyweight DeadLift 11min EMOM 1-2-3-4-5-6-7-8-9-10-11 Reps BW/.75%BW 21 Minute AMRAP: -12/10 calorie Row or Bike -12 R Arm R Leg KB Deadlift 24/16kgs RX+32/24 MRX 20/12 -12

Front Squat = 5 – 3 – 2 -2 – 1 E3MOM 3 Speed Rounds For Time: -5 Over Bar Burpees -5 Power Cleans 115/80 RX+ 145/100

Strict Press = 5 – 3 – 2 – 2 – 1 18 minute AMRAP: -9 HSPU RX+ Parallette HSPU MRX 2/4″ rise -9 Russian KBS 32/24kgs

Hang Power Snatch to Power Snatch Primer/Build Up 1-2 reps EMOM x 3min, Rest 2 minutes/Add Weight, x 3 Sets WOD 13 – 11 – 9 – 7 – 5

“The Love of Labor” by DB For Time: -4 Push Press 135/95 MRX 95/65 -5 Back Squats 135/95 MRX 95/65 -6 Power Clean 135/95 MRX 95/65

Clean & Jerk TnG and Singles: Practice/Build-up E3MOM -5 TnG Clean & Jerk -5 Singles Clean & Jerk -3 TnG Clean & Jerk -3 Singles Clean

“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

10min build Up to Heavy Cluster of: 1 Clean & Jerk to 1 Hang Clean & Jerk *Any form of clean / any form of jerk allowed* With

Bench Press = 5 – 3 – 2 – 2 – 1 E3MOM 5 Sprint Rounds For Time: -12/10 Barbell Push-ups -10 Shoulder To Overhead 115/75 RX+ 145/100

Hang Squat Clean: 3 – 3 – 2 – 2 – 1 – 1 – 1 E2MOM Build up 21-15-9 Reps for Time of: -Hang Squat Clean

10min Deadlift build Up and HSPU/Handstand Walk Practice “Me Love You Long Time” by DB For Time: -15 Deadlifts 225/155 RX+ 275/185 MRX 185/115 -1600m Run -15 HSPU or

Spend 5 minutes working on Thruster Technique Spend 5 minutes working on Pull-up Technique Benchmark WOD “FRAN” 21-15-9 Reps For Time: -Thrusters 95/65lbs -Pull-ups

“CHRISTINE” 3 Rounds For Time Of: -500m Row -12 Deadlifts Bodyweight/Females 75% Bodyweight – 21 Box Jumps/Step-ups 24/20″

Snatch Training Build Up – 2 Power Snatch to 2 OHS – 2 Power Snatch to 2 Snatch Balance – 2 Squat Snatch – 1 Power

WOD:2 minute AMRAP of: -Run or Row 200m or .5km Bike -Max Muscle-Ups (Ring or Bar) or Burpee Pull-ups Rest 2 minutes4 minute AMRAP of: -Row or Run

Sumo-Deadlift = 5 – 3 – 3 – 2 – 2 E3MOM TEAM WOD 3 Rounds For Time Of: – Partner 1 ROWS 400m – Partner 2 RUNS

Front Squat = 5 – 3 – 3 -2 – 2 E3MOM For Time: -21 Front Squats 95/65 RX+ 115/75 MRX 75/55 -21 Pull-Ups -21 Shoulder To

Power Clean = 5 – 3 – 2 – 1 – 1 – 1 14 minute AMRAP of: Buy-in – 800m Run or 2km Bike Then, -5 Power

HERO WOD “SCOTTY” 11 minute AMRAP of: -5 Deadlifts 315/215 MRX 255/175 -18 WallBalls 20/14 10′ MRX 20/10 9′ -17 Over Bar Burpees Core Development Training: -Accumulate 1minute L-Sit

Strict Press = 5 – 3 – 3 – 2 – 2 E3MOM 4 minute AMRAP of: – 8 Toes To Bar – 9 Box Jumps/Step-ups 24/20″ MRX

EMOM for 10 Minutes of: Even = 10/8 Calories, Row or Bike RX+ 12/10 Calories Odd = 10/8 Bar Facing Burpees RX+ 12/10 reps MRX 8/6

Alternating Deadlifts & Split Jerks: E2:30MOM total 15 minutes -5 Deadlifts – 3 Split Jerks – 5 Deadlifts – 3 Split Jerks – 5 Deadlifts –

Build up to a 2 Rep TnG Squat Snatch E2MOM x 6min (3 sets) REST 2 minutes Build up to a 1 Rep Max Squat Snatch E2MOM

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

Bench Press: 5 – 3 – 3 – 2 – 2 E3MOM 3 Minute AMRAP of: – 10 G20 95/65 RX+ 115/75 MRX 75/55 – 5 Barbell

In 20min Build up to a Heavy Squat Snatch and Work on/Warm-Up Muscle-Ups/C2B Pull-ups Athletes choice: “Power Bar AMANDA” 9-7-5 Reps For Time: (15min cap) -Bar Muscle-ups MRX

Benchmark WOD “KELLY” 5 Rounds For Time Of: -400m Run -30 Box Jumps 24/20″ -30 WallBalls 20/14lbs 10′ **Compare to August 11, 2016** CFHSV Running & Endurance WOD: 8

Cluster Build Up: 1 Power Snatch to 1 Hang Power Snatch E2MOM x 6 sets 9 Minute AMRAP of: -9 Hang Power Snatch 115/80 RX+ 135/95 MRX 95/65 –

WOD: A. Back Squat: 5 – 3 – 3 – 2 – 2 E3MOM B. “Double Duel” by DB 6 Minute AMRAP Of: 1000m Row MRX

Words cannot express how proud we are of Paul McCrary. His dedication, hard work, many sacrifices and natural talent allowed him to accomplish what only

Deadlift = 5 – 3 – 3 -2 – 2 E3MOM Mainsite WOD 12min AMRAP: -9 Deadlifts 155/105 RX+ 185/125 MRX 125/85 -6 Burpees Over Bar/Lateral -3 Power Cleans

Push Press 5 – 3 – 3 -2 – 2 E3MOM 6 Rounds For Time Of: – 200m Run -15 Wallballs 20/14 10/9′ MRX 20/10 9′ -10

HERO WOD “MICHAEL” 3 RFT: -Run 800 meters -50 Hip or Back Extensions or combination of Hip/Back Extensions (standard achieve a 90 degree right angle and 180 parallel

20 Minute AMRAP of: -20 KBS 24/16kgs RX+ 32/24 MRX 20/12kgs -15 Push-Ups RX+ Feet on 2x45lb plates/1x45lb plate -10 Pull-Ups RX+ Strict -5 Dips RX+

10 Minute Build Up to a Heavy 3 rep Back Squat and a 3 rep S2O from the floor “BRUCK” 4 Rounds For Time Of: -400m Run

Tune in TODAY to CBS Sports and/or FaceBook Live to watch Paul McCrary as he competes at The 2017 Reebok CrossFit Games in Madison, Wisconsin! Thursday,

Deadlift 12 – 8 – 4 – 2 – 1 reps E3MOM Build up 12 Minute AMRAP of: – 6 Deadlifts 275/175 RX+ 315/215 MRX 245/145lbs -Run

Bench Press = 7 – 5 – 4 – 4 – 3/4 E2:30MOM 15 minute AMRAP: -5 T2B -10 Barbell Push-ups -15 S2O 75/55 RX+ 95/65 MRX 65/45 -30

Bench Press 20-15-10-5-1 reps Build up 2min AMRAP: – 6 Hang Power Snatch 115/80 MRX 95/65 – 3 Over Bar Burpees Rest 2min 2min AMRAP: – 6 Power Cleans

Front Squat = 7 – 5 – 4 – 4 – 3/4 E2:30MOM For Time: -100 Double Unders or 21 Calorie Row or 21 Calorie Bike Then 8-10-12 reps of: –

EMOM x 6min -ODD Min = 1 Hang Power Clean to 1 Power Clean -EVEN Min = Rest / Add Weight **Build up each set EMOM X

EMOM Build Up/Primer *Bar starts on floor for all lifts, these lifts are to be linked without setting down the bar* -Min 1 = 3 Strict

7min to build up and work on Single Leg Deadlifts 6 Rounds For Time Of: -6 Right Leg Deadlifts 135/95 RX+ 155/105 MRX 95/65 -7 Bar Facing

Team WOD #1 (In Teams of 2-3) 15 min AMRAP: -15 KBS 24/16kg RX+ 32.24kg Partner A -15 KBS Partner B -90ft Bear Crawl RX+ 30′ Handstand

In 15 minutes, build up to a 1RM Bear Complex 1 Rep = 1 Power Clean TO 1 Front Squat (or 1 Squat Clean) TO 1

Sumo-Deadlift = 7 – 5 – 4 – 4 – 3/4 E2:30MOM Sprint Sets For Time: -20 Bodyweight Sumo-Deadlift -15 Box Jump Over 24/20″ MRX 20/18″ -15 Calorie

“ZEMBIEC” 5 Rounds For Time Of: -11 Back Squats, 185/125lbs (from floor) MRX 135/95 -7 Strict Burpee Pull-ups -400m Run U.S. Marine Corps Major Douglas A. Zembiec, 34,

WOD 1 – 0:00 – 5:00 5min AMRAP: -5 Power Snatch 135/95 MRX 95/65 -10 Pull-Ups -15 Wallballs 20/14lbs 1 0/9′ MRX 20/10 9′ Score 1 is total

E4MOM = 500m Row x 3 sets or Assault Bike 1km x 3 sets or mix up Bike and Row (score is combined time of all 3

Back Squat = 7 – 5 – 4 – 4 – 3/4 E2:30MOM “KetlleBell Killed the CrossFit Star” by DB For Time: – 13 KBS 24/16kgs RX+ 32/24kgs

Hang Power Clean = 3 – 3 – 3 – 3 E2MOM 30min AMRAP: -9 Hang Power Cleans 155/105 RX+ 185/125 MRX 125/85 OR DB Power Cleans 45/30

Strict Press = 7 – 7 – 5- 5- 3-4 10min AMRAP: -7 HSPU MRX 7 HRPU or 2/4″ rise -14 SDHP 75/55 RX+ 95/65 -21 Box Jumps/Step-Ups

“ABBATE” For Time: -1 mile Run -21 Clean and Jerks 155/105 MRX 115/75 -800m Run -21 Clean and Jerks 155/105 MRX 115/75 -1 mile Run U.S. Marine Corps

Deadlift = 7 – 7 – 5 – 5 – 3/4 E2:30MOM For time: -30 Deadlifts BW/75% BW -Run 800 meters -30 Push-ups -30 Russian KBS 24/16kg

Snatch Build Up E2MOM -2 Squat Snatch to 2 Hang Squat Snatch -2 Hang Squat Snatch to 2 Squat Snatch -1 Squat Snatch to 1 Hang

Clean & Jerks Build Up -3 TnG Power Cleans -3 Split Jerks -3 TnG Power Clean and Jerks -2 TnG Power Cleans -2 Split Jerks -2

Front Squat = 7 – 7- 5- 5 – 3-4 5 Rounds For Time Of: – 8 Front Rack Lunges (alt/stationary) 95/65 RX+ 115/75 MRX 75/55 – 2

A. 12min Build up to a Max Cluster of: 1 Power Clean to 1 Hang Power Clean B. 4 minute AMRAP of: -12 Power Cleans 135/95 RX+ 155/105

A. OHS = 3 – 3 – 3 – 3 E2MOM B. 30 Minute AMRAP of: -Row 500m -Max Reps OHS 95/65 RX+ 115/75 MRX 75/55 -Run

“JACK” 20min AMRAP: -10 Push Press 115/80 MRX 95/65 -10 KBS 24/16kg MRX 20/12kg -10 Box Jumps 24/20″ MRX 20/18″ Army Staff Sgt. Jack M. Martin III, 26,

EMOMs for Total Reps/Cal for Each Exercise in Fight Gone Bad Format with 2 minutes rest: 5 Rounds for Reps -Min 1 = ROW for Calories or

A. “The BB Mile” -400m Run Rest 1min -200m Run Rest 1min -400m Run Rest 1min -200m Run Rest 1min -400m Run Rest 5min / transition

A. Back Squat = 7@75% – 7@75% – 5@80% – 5@80% – 3-4 @85% B. 24 – 16 – 8 Reps For Time of: – Hang Power Snatch

WOD: A. Bench Press = 7 – 7 – 5 – 5 – 3/4 E2:30MOM B. 11 Minute AMRAP Of: -10/8 Barbell Push-Ups -8 Deadlifts

All classes are canceled today. Happy Independence Day CFHSV!

Independence Day HERO WODs: Athletes choice, pick one and give it your all! “LOREDO” 6 Rounds For Time Of: 24 Air Squats 24 Push-Ups 24 Walking Lunge Steps

WOD: “Daniel” For Time: 50 Pull-Ups 400m Run 21 Thrusters 95/65 MRX 75/55 800m Run 21 Thrusters 95/65 MRX 75/55 400m Run 50 Pull-Ups Dedicated to

A. Push Press: 7 – 7 – 5 – 5 – 3 – 4 B. 5 – 7 – 9 – 11 – 9 –

For Total Reps 2min AMRAP: -200m Run or Row or 0.5km A Bike -5 Deadlifts 255/175 RX+ 315/215 MRX 205/135 -Max C2B or Ring/Bar MUs Rest 2min 2min AMRAP: -5

Snatch Clusters E2MOM -1 Power Snatch to 1 Hang Squat Snatch -1 Squat Snatch to 1 Hang Power Snatch -1 Power Snatch to 1 Hang Squat

Clean & Jerks E2MOM -3 TnG Power Cleans to 3 Jerks -3 TnG Power Clean & Jerks -2 TnG Power Cleans to 2 Jerks -2 Tng

Max Out Moment – Bench Press 5-3-1-1-1 E2:30MOM – Deadlift 5-3-1-1-1 E2:30MOM 6min AMRAP: -36 Doubles -12/10 Hand Release Push-Ups -6 Deadlifts 225/155 Core & Grip Development – 1min L-sit

Max Out Moment – Split Jerk or Strict Press 3-1-1-1-1 **Athletes Choice – Back Squat or Front Squat 3-1-1-1-1 **Athletes choice For Time: (12min cap) -400m Run –

In 10min build up to a tough 3 RM Deadlift (start with empty bar) Spend 5 min working on HSPU technique and speed “DIANE” 21-15-9

“NICOLE” 20min AMRAP: – Run 400meters – Max Rep Pull-Ups (once you come off bar have to run 400m) Score is total Pull-ups completed in 20min Core Development 1-2rds

Squat Snatch 2 reps EMOM x 3min – Rest 2min/add wt – 1 rep EMOM x 3min – Rest 2min/add wt – 1 rep EMOM x

Bench Press = 10 – 5 – 20 – 5 E3MOM 2min AMRAP: -Run or Row 200m or 0.5km A Bike -Max Hand Release Push-Ups Rest 2min 2min