WOD: With a continuously running clock: 00:00 – 01:00 max reps overhead squats 01:00 – 02:00 rest 02:00 – 03:00 max reps overhead squats 03:00 –

A. Master’s Qualifier Event 2, 2015: In 15 minutes, establish a 1 rep max snatch (power, squat or split) B. Master’s Qualifier Event 1, 2015:

“TERRY” For time: 1 mile run 100 push-ups 100m bear crawl 1 mile run 100m bear crawl 100 push-ups 1 mile run Drug Enforcement Administration

WOD: A. Power Cleans to Jerks = 4 to 4 – 3 to 3 – 2 to 2 – 1 to 1 – 1 to 1

Team WOD #1: 4 minute AMRAP of: max reps kettle bell swings 24/16kg RX+32/24kg (55 and over 20/12kg) rest 2 minutes Team WOD #2: 24 minute AMRAP of: 7

WOD: 00:00 – 06:00 run 800m for time 06:00 – 10:00 run 400m for time 10:00 – 12:00 run 200m for time 12:00 – 13:00 run

WOD: “JT” 21-15-9 reps for time of: hand stand push-ups ring dips push-ups Core, Shoulder & Skill Development 1-2 rounds not for time: 12 turkish get-ups

WOD: A. Squat Clean to Front Squats = 4 to 1, 3 to 2, 2 to 3, 1 to 4 E2:30MOM B. For Time: 40 cal

A. push press to split jerk: 3 to 1 – 2 to 1 – 1 to 1 – 1 to 1 – 1 to 1

WOD: “CHRISTINE” 3 rounds for time: 500m row 12 deadlifts (bodyweight) 21 box jumps/step-ups 24/20″ Barbell Club starts back today at 1pm!

WOD: A. Overhead squat: 3 – 2 – 1 – 1 – 1 E2MOM B. 2 rounds for time of: 10 OHS 95/65 RX+ 15 OHS

WOD: A. EMOM x 6 minutes even = 2 power snatch odd = 2 hang squat snatch rest 3 minutes, adjust weights… EMOM x 6 minutes even =

WOD: “Cardio Collapse” by DB 4 rounds for time of: 40 double unders or 30 ski/mogul jumps 10 deadlifts 225/155 (55 and over 185/115) 400m run

WOD: A. Cluster Training = 1 squat clean to 1 hang squat clean to 1 shoulder to overhead E2MOM x 6 sets B. 4 sprint sets

WOD: 0:00 – 2:00 run 400m to max double unders 2:00 – 12:00 establish a 1 rep max bench press 12:00 – 14:00 max reps hand

WOD: A. Jerk: 3 – 2 – 1 – 1 – 1 – 1 E2MOM B. For time: 5 thrusters 95/65 (55 and over 75/55) or dumbbell

Reminder: regular classes are canceled today in observance of Easter. We will be hosting The Open at 3pm!

WOD: A. 5 rounds for load E5MOM = 25 minutes 10 box jumps 24/20″ (55 and over 20/18″) 6 deadlifts to 5 hang power clean to

OPEN WOD 16.5 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of: thrusters 95/65 (masters 55+ 65/45) bar

WOD: A. Athlete’s Choice: back squat or front squat = 5 – 3 – 2 – 1 – 1 – 1 E2MOM B. 4 minutes as

A. EMOM x 10 minutes: odd minute = 4-10 pull-ups or 2-5 muscle-ups even minute = 1 power snatch to 1 hang power snatch to

A. EMOM x 6 minutes: odd minute = 1 power clean to 1 hang squat clean even minute = rest/add weight EMOM x 6 minutes

A. Push Press: 8 – 4 – 2 – 2 – 2 – 8 E2:30MOM B. “Mork and Mindy” by DB 3 rounds for time

WOD: “The CHIEF” max rounds in 3 minutes of: 3 power cleans 135/95 6 push-ups 9 squats rest 1 minute *repeat for a total of 5

WOD: A. EMOM x 10 minutes: odd min = 5-20 HSPUs or push-ups or dips or a mix of these moves even min = rest B.

OPEN WOD 16.4 13 minute AMRAP of: 55 deadlifts 225/155n (masters 55+ and teens 16-17 185/125) 55 WBS 20/14 10’/9′ (masters 55+ 20/10 9′) 55 calorie

WOD: “The Feast of Saint Patrick” by DB For time: 800m Gaelic Get Away Run 17 Green Goblet Squats 24/16kg RX+32/24kg (55 and over 20/12kg) 17

WOD: A. Strict press: 8 – 4 – 2 – 2 – 2 – 8 E2:30MOM B. 11 minute AMRAP of: max reps barbell hang clean

WOD: A. Snatch (power or squat): 3 – 2 – 1 – 1 – 1 – 1 E2MOM B. 10 minute AMRAP of: 1 snatch (power

WOD: A. Deadlift: 8 – 4 – 2 – 2 – 2 – 8 E2:30MOM B. 3 rounds for time of: 24 calorie row 12 toes

WOD: “Nicole” 20 minute AMRAP of: 400m run max rep pull-ups Score = total pull-ups completed in 20 minutes REMINDER: We will be hosting the Open at

WOD: A. “Bring Sally Up” Squats 135/95 or 115/80 or 95/65 B. 5 sprint rounds for time of: 5 shoulder to overhead 135/95 RX+165/115 (55 and

WOD: In 10 minutes, build up to a heavy power snatch Spend 10 minutes working on bar muscle-ups, chest to bar pull-ups and pull-ups Open WOD 16.3 7

For time: 400m run 8 pull-ups 16 KBS 24/16kg or 32/24kg 600m run 12 pull-ups 24 KBS 24/16kg or 32/24kg 800m run 16 pull-ups 32

A. Front squat: 8 – 4 – 2 – 2 – 2 – 8 E2:30MOM B. 16 minute AMRAP of: 20 calorie row 15 thrusters

WOD: A. 3 touch-n-go power cleans EMOM x 5 minutes 3 touch-n-go squat cleans EMOM x 5 minutes 1 clean (power or squat) EMOM x 5

WOD: A. Bench press: 8 – 4 – 2 – 2 – 2 – 8 E2:30MOM B. 3 rounds for reps of: 1 minute bodyweight deadlifts

WOD: “HOLLEYMAN” 30 Rounds for time: 5 WBS 20/14 10/9′ 3 hand stand push-ups 1 power clean 225/155 U.S. Army Staff Sergeant Aaron N. Holleyman, 27,

WOD: 4 minute AMRAP of: 400m run 10 pull-ups RX+10 chest to bar max thrusters 95/65 RX+115/80 (55 and over 75/55) rest 3 minutes 4 minute AMRAP of:

In 10-15 minutes warm-up/prep CF Open 16.2 WOD CF Open WOD 16.2 4-min. AMRAP + bonus time: 25 toes-to-bars 50 double-unders 15 squat cleans* Time extends

WOD: A. EMOM x 10 minutes odd minute = snatch complex = 1 power snatch to 1 overhead squat to 1 hang squat snatch even minute

WOD: A. EMOM x 10 minutes odd minute = 2 rope climbs or 1 legless rope climb 20’/15’/10′ or 4-10 pull-ups or 2-5 muscle-ups even minute

WOD: A. Back squat: 8 – 4 – 2 – 2 – 2 – 8 E2:30MOM B. 3 rounds for time of: 400m run 20 KBS

WOD: A. Clean and Jerk Complex = 1 split clean to 1 hang clean (power or squat) to 2 shoulder to overhead B. 5 rounds for

“COE” 10 rounds for time of: 10 thrusters 95/65 10 ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st

WOD: For time: 42 wall ball shots 20/14 10/9′ (55 and over 20/10 9′) 21 deadlifts 225/155 (55 and over 185/125) 15 HSPU (55 and over

A. In 10-15 minutes warm-up/prep CF Open 16.1 WOD WOD CF Open 16.1 For RX athletes 16 – 54 years old: 20 minute AMRAP of: 25 ft overhead

WOD: A. Hang clean (power or squat): 5 – 3 – 2 – 1 – 1 E2MOM B. 15 minute AMRAP of: 15/12 calorie row 15

WOD: A. Back rack split jerk: 1-1-1-1 E2MOM Split Jerk: 1-1-1-1 E2MOM B. 7 rounds/14 minutes for total reps with 1 minute at each exercise: odd

WOD: A. Snatch Complex = 1 split snatch to 1 hang snatch (power or squat) E2MOM x 12 min B. 3 rounds for time: 400 meter

WOD: A. Tempo strict press and speed strict press E2:30MOM 6 sets x 5 reps set 1 = tempo set 2 = 5 speed strict press

WOD: “HARPER” 23 minute AMRAP: 9 chest to bar pull ups 15 power cleans 135/95 21 air squats 400 meter run with a 45/35 lb. plate

WOD: A. EMOM x 20 minutes: ODD: 2 snatches (power or squat) EVEN: 3-6 HSPU (strict, deficit, parallette) or 5-10 elevated push-ups or ring push-ups B.

WOD: A. Tempo Back Squats & Speed Back Squats: 6 sets of 5 reps, E2:30MOM Set 1: Tempo Set 2: Speed B. Speed Rounds, Each For

WOD: A. EMOM x 5 minutes: 2 power cleans to 2 jerks rest 3 minutes EMOM x 5 minutes: 1 squat clean to 2 jerks rest 3 minutes EMOM x

WOD: A. 15 minutes Handstand Push-up technique, progressions, skills/drills training B. 10 minute EMOM HSPU practical application 1st minute: 2-6 HSPUs or HSPU progressions 2nd minute:

WOD: A. Tempo Bench Press & Speed Bench Press: 6 sets of 5 reps, E2:30MOM Set 1: tempo — 4 seconds down, 2 second pause at

No better date on Valentine’s Day than a date with FRAN! WOD: “FRAN” 21-15-9 reps for time: thrusters 95/65 pull-ups

CFHSV’s Valentine’s Day WOD! In teams of 2 couples, partners, or friends, complete the following for time of: 10 Sets (5 each Valentine alternating) of 5 Thrusters one

WOD: A. In 15 minutes, warm-up and prep muscle-ups, WBS, and double unders for WOD. B. OPEN WOD 15.3 (RX and Teens 16-17) 14 minutes AMRAP

WOD: EMOM x 5 minutes: 1 power snatch to 1 squat snatch (60-70%) rest 3 minutes EMOM x 5 minutes: 1 power snatch to 1 squat snatch (70-80%) rest

WOD: A. In 15 minutes, build up to a 20RM bench press rest 2 minutes 1 minute max reps bench press 95/65 or 75/45 rest 2

WOD: E5MOM x 3 1st 5 minute: max set unbroken pull-ups 2nd 5 minute: max set unbroken box jumps 3rd 5 minute: max set unbroken WBS

WOD: A. In 15 minutes, build up to a 20RM hang power clean B. 11 minute Ascending AMRAP of: 1 hang power clean 145/105 RX+ 185/125

WOD: “HELEN” 3 rounds for time of: 400m run 21 KBS 24kg/16kg 12 pull-ups

WOD: A. In 10 minutes, build up to a heavy thruster and prep/warm-up for WOD. B. OPEN WOD 15.5 27 – 21 – 15 – 9

WOD: A. In 15 minutes, achieve a 20RM hang power snatch B. 6 rounds for time of: 5 hang power snatch 115/75 (55 and over 95/55)

Thank you Wendy Wiggins for the amazing photos of our CFHSV Team at The Big Nasti this past weekend! WOD: A. In 15 minutes, achieve a 20RM

WOD: For Time: 5 calorie row — 10 double unders 50m run — 5 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) 10 calorie row —

WOD: A. In 15 minutes, build up to a 20RM shoulder to overhead from the floor. B. “Punxsutawney Phil” by DB 12 minute ascending AMRAP of:

WOD: A. In 15 minutes, build up to a 20RM deadlift B. 4 rounds for time of: 15 calorie row RX+ 20 calorie row (55 and

WOD: “CrossFit Total” 15 minutes: 3 attempts at the back squat 15 minutes: 3 attempts at the shoulder press 15 minutes: 3 attempts at the deadlift

WOD: A. OHS: 6 – 4 – 2 – 1/2 – max reps E2:30MOM In 10 minutes, build up to a heavy squat snatch, work on

WOD: A. Hang Power Clean: 3 – 2 – 1 – 1 – 1 E2MOM B. For Time: 800m run 21 hang power clean 115/80 RX+

WOD: A. Jerk: 1 – 1 – 1 – 1 – 1 E2MOM B. 2 rounds for time of: 50 WBS 20/14 10’/9′ (55 and over

WOD: A, Bench Press: 3 – 2 – 1 – 1 – 1 E3MOM Bench Press Finisher: max reps at 135/95 or 115/80 or 95/65 or

WOD: A. Back Squat: 6 – 4 – 2 – 1/2 – max reps E2:30MOM B. “Super Spicy Sprints” by DB 1 round for time of:

WOD: A. Strict Press: 6 – 4 – 2 – 1/2 – max reps E2:30MOM B. 15 minute AMRAP of: 30 double unders 1 squat clean

WOD: “HANSEN” 5 rounds for time of: 30 KBS 32kg/24kg 30 burpees 30 GHD sit-ups Enlarge image Marine Staff Sgt Daniel Hansen died February 14th in

WOD: “Running Downhill” by DB For Time: 800m run 10 OHS 115/80 RX+ 135/95 (55 and over 95/65) 800m run 15 strict pull-ups RX+ L-sit pull-ups

WOD: A. In 15 minutes, build up to a heavy power clean and work on/warm-up muscle ups, toes to bar, WBS and row B. OPEN WOD 14.4 14

WOD: In teams of 2, complete the following for time: 10 sets (5 each athlete) of 10 deadlift athletes must alternate per set; bar can never

CrossFit Lift Off WOD: A. In 12 minutes, build up to a 1RM snatch rest 3 minutes B. In 12 minutes, build up to a 1RM

WOD: A. Bench Press: 6 – 4 – 2 – 1/2 – max reps E2:30MOM B. 2 rounds for time of: 20 KBS 24kg/16kg RX+ 32kg/24kg

WOD: A. Thruster: 6 – 4 – 2 – 1/2 – max reps E2:30MOM B. For Time: 14 thrusters 95/65 or 75/55 8 OH lunges (alternating/stationary)

WOD:In 10 minutes, build up to a 3RM squat clean “Badger” 3 rounds for time of: 30 squat clean 95/65 30 pull-ups 800m run Enlarge image

Masters Qualifer WOD #1 2014: 1 rep max clean In 15 minutes, build up to a 1RM clean Master’s Qualifier WOD #3 2014: 3 rounds for time of: 50

WOD: A. Front Squat: 10 – 5 – 10 – 5 – max reps E2:30MOM B. 2 rounds for time of: 5 ground to overhead 135/95

WOD: A. Push Press: 10 – 5 – 10 – 5 – max reps E2:30MOM B. For Time: 800m run or 1000m row 10 air squat

WOD: A. Snatch Technique Training: EMOM x 5 minutes 1 power snatch + 1 snatch balance + 1 hang squat snatch rest 3 minutes, adjust weights

WOD: A. Pull-up training: weighted, strict, banded, kipping or butterfly pull-up training/strength/skill development 3-10 reps EMOM for 10 minutes B. 15 minute AMRAP of: 5 pull-ups

WOD: A. Deadlift: 10 – 5 – 10 – 5 – max reps E2:30MOM B. For time: 5 deadlift 275/185 RX+ 315/215 (55 and over 225/155)

WOD: 30 muscle ups for time OR “Tyler” 5 rounds for time of: 7 muscle ups 21 sumo deadlift high pull 95/65 Enlarge image 1LT Tyler

WOD: “Barbara” 5 rounds for time of: 20 pull-ups 30 push-ups 40 sit-ups, ab-mat anchored 50 air squats Rest exactly 3 minutes between each round. Score

WOD: A. In 15 minutes, build up to an opening clean & jerk weight and warm up toes to bar, deadlift and snatch B. OPEN WOD

WOD: A. Strict Press: 10 – 5 – 10 – 5 – max reps E2:30MOM B. TEAM WOD! 20 minute AMRAP of: 20 power clean 135/95 or 115/80

WOD: A. Back Squat: 10 – 5 – 10 – 5 – max reps E2:30MOM B. 12 minute AMRAP of: 30 double unders 15 pull-ups 10

WOD: A. Weakness Work Training 14 minutes Athlete makes 2 choices based on greatest weaknesses and alternates between them on even and odd minutes Alternating EMOM

WOD: A. Bench Press: 10 – 5 – 10 – 5 – max reps E2:30MOM B. For Time: 15/12 calorie row RX+ 20/16 calories 20 barbell