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

“Summer Solstice Chipper” by DB For Time: -21 Deadlifts 95/65 RX+ 11575 MRX 75/55 -21 Barbell Push-Ups MRX Push-Ups -21 American KBS 24/16kgs RX+ 32/24 MRX 20/12

WOD: A. Push Press & Jerks E2MOM Build-up – 6 Push Press to 3 Jerks – – 4 Push Press to 2 Jerks – –

WOD: A. Back Squats: 6 sets x 2 Reps E2:30MOM B 10 Minute AMRAP of: -5 Over Bar Burpees -5 Squat Clean 135/95 RX+ 155/105

WOD: “Tabata This!” -Tabata Row -Rest 1 minute -Tabata Squat -Rest 1 minute -Tabata Pull-up -Rest 1 minute -Tabata Push-up -Rest 1 minute -Tabata Sit-up (ab-mat anchored) The Tabata interval is 20 seconds

WOD: A. Power Clean: 3 – 3 – 2 – 2 – 1 – 1 E2MOM B. Based on Regional Event 6 2017 For time:

WOD: A. Based on Regional Event 5 2017 21-15-9 Reps For Time: – Burpee C2B RX+ Ring MUs – KB/DB Single Arm OHS 53/35lb or

WOD: Team WOD #1 (In Teams of 2-3) 5min AMRAP: Max Calorie Row ** athletes must switch out every 12/10 calories Rest 3 minutes, Team WOD #2

ARMY Birthday HERO WOD “WHITTEN” 5 Rounds For Time: – 22 KBS 32/24kg MRX 24/16kg – 22 Box Jumps 24/20″ MRX 20/18 Step-ups – 400m Run

A. Bench Press = 6 sets x 2 Reps E2:30MOM B. 3 minute AMRAP of: -5 Bar Muscle-Ups MRX 5 Burpee Chest To Bar -7

WOD: A. OHS and Squat Snatch E2MOM Build-up -3 Power Snatch to 3 OHS -3 TnG Squat Snatch -2 Power Snatch to 2 OHS -2

WOD: “Quarter Gone Bad” 5 rounds for total reps of: -15sec Thrusters 135/95lbs MRX 115/75 -Rest 45 seconds -15sec Weighted Pull-Ups 50/35lbs MRX 35/20 -Rest

WOD: Based on Regional Event 4 2017 For Time: -6 Wall Walks RX+ 60ft (30’/30′) Handstand Walk MRX 4 Wall Walks -10 T2B -10 Deadlifts

WOD: Based on Regional Event 3 2017 For Time: -50 KB/DB One Arm Overhead Lunges (alt/stationary) 55/35lb DB or 24/16kg KB RX+ 32/24kg KB MRX

WOD: For Time: -9 Power Cleans 135/95 RX+ 155/105 MRX 115/75 -18 Military Anchored Sit-Ups RX+ 18 GHD MRX 18 Anchored sit-ups -9 Calorie Row

WOD: Strict Press = 6 sets x 4-5 Reps E2:30MOM 3 Rounds For Time Of: -15 Over Box Jumps 24/20″ MRX 20/18″ – 9 S2O

WOD: For Time: -800m Run -16 Back Squats 135/95 RX+ 165/115 MRX 115/75 -600m Row -12 Front Squats -400m Run -8 Back Squats -200m Row

WOD: Deadlifts = 6 sets x 2-4 Reps E2:30MOM 10 RFT: (15min cap) -10 Deadlifts 135/95 RX+ 165/115 MRX 115/75 -10 Barbell Push-Ups MRX 10

WOD: “TOMMY V” For Time: 21 Thrusters 115/75 12 Rope Climbs 15′ 15 Thrusters 115/75 9 Rope Climbs 15′ 9 Thrusters 115/75 6 Rope Climbs 15′ Senior

WOD: A. Power Snatch: 3 – 3 – 2 – 2 – 1 – 1 E2MOM B. Based on Regionals Event 2 2017 21 – 15

WOD: A. Front Squat: 6 sets of 2-4 reps E2:30MOM B. Based on Regionals Event 1 2017 For Time: 800m Run RX+ 1200m Run Then, 10

WOD: A. Power Clean & Hang Power Clean: E2MOM 3 PC — 3 HPC — 2 PC — 2 HPC — 1 PC — 1 HPC

WOD: A. Bench Press: 6 Sets x 2-4 Reps – E2:30MOM B. For Time 10 Wallballs 20/14 @ 10’/9′ RX+ 20/14 @ 11’/10′ (MRX 20/10

WOD: A. Snatch Training – EMOM x 4min : 2 Power Snatch —-> 2 Snatch Drops –rest 2min/adjust weight– Snatch Training – EMOM x 4min : 1

HAPPY MEMORIAL DAY! All classes are canceled today.

All classes are canceled today and tomorrow in observance of Memorial Day. Have a safe and fun holiday weekend!

WOD: “Murph” For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run RX+ must wear a 20lb weighted vest for the entire workout Athletes may

WOD: A. 500m Row For Time — rest 3min — 250m Row For Time B. 12min AMRAP 10 Burpee Box Jumps 24″/20″ (MRX 20″/18″) 12 Wallballs 20/14

WOD: A. Clean & Jerk: 1 – 1 – 1 – 1 – 1 – 1 E2MOM Build Up B. Mainsite WOD – April 11,

WOD: A. Back Squats: 6 Sets x 2-4 Reps – E2:30MOM B. 2 Rounds For Time 20 Russian Kettlebell Swings 24/16 RX+ 32/24 200m Run

Congratulations to the newest members of the CFHSV Black Shirt Club and Green Team! 2017 Black Shirt Club Members: Will Dennis, Collin Parker, Jeremiah Rogers, Brandon Price,

WOD: “Gwen” For Load 15 – 12 – 9 reps of Clean & Jerk (can be Power/Squat) Rules -Touch and go at floor only -Even

WOD: A. EMOM x 10min: Weighted, Strict, or Strict Banded Pull-Ups or Muscle-Ups (Bar or Ring) or Tough Ring Rows / Strength or Skill Development Athlete picks

WOD: A. Strict Press: 6 Sets x 4-6 Reps – E2:30MOM B. 10min AMRAP -10 Power Snatch 95/65 RX+115/80 (MRX 75/55) –or– 10 KB Hang Power