WOD: Running Interval Training: 0:00 min mark: Run 800m 6:00 min mark: Run 800m 12:00 min mark: Run 400m 16:00 min mark: Run 400m 20:00 min

WOD #1: 1 minute max barbell jumping squats Back Squat: 5 sets of 10 reps E2:30MOM WOD #2: “Naughty Nurse” 9 minute Nursing Care: 9 Orthopneic Pumps 95/65

WOD #1: 30/21 hand release push-ups for time Clean Grip Bench Press: 5 sets of 10 reps E2:30MOM WOD #2: 3 rounds for time of: 400m run 21

WOD #1: 300m row for time Deadlift: 5 sets of 4-5 reps TEMPO E2:30MOM WOD #2: 5 rounds for time of: 20 WBS 20/14 10’/9′ 10 deadlifts 225/155

WOD: A. Clean & Jerk Cluster Training: 1 Squat Clean to 1 Hang Squat Clean to 1 Split Jerk to 1 Split Push Press EMOM x

WOD: “Backwards Filthy Fifties” For Time: 50 double unders 50 burpees 50 WBS 20/14 10′ 50 back/hip extensions 50 push press 45/35 50 knees to elbows

WOD: A. Power Clean Training: 1 Power Clean to 1 Hang Power Clean EMOM x 6 minutes rest 3 minutes In 6 minutes, build up to

Air Force Birthday: 18 September 1947 Air Force Fitness Test: 1.5 mile run for time 1 minute max push-ups 1 minute max sit-ups “THE AIR FORCE WOD” For

WOD: A. Back Squat: 5 sets of 4-5 reps TEMPO E2:30MOM B. 7 minute AMRAP of: 7 hang power snatch 95/65 RX+ 115/80 (55 and over

WOD: A. Overhead Training: 1 minute max strict HSPUor strict 1-3 ab-mat HSPU or strict press 75/55, 95/65 rest 1 minute 1 minute max HSPU 8″/4″ deficit or parralletteor

WOD: A. Pull-Up Training: 1 minute max reps strict pull-ups or strict ring rows or strict banded pull-ups rest 1 minute 1 minute max reps chest to bar pull-ups or

WOD: A. Front Squat: 5 sets of 4-5 reps TEMPO E2:30MOM B. “Terrific Tabata” by DB Tabata goblet squat 32kg/24kg or 24kg/16kg rest 1 minute Tabata

WOD: “MARCO” 3 rounds for time of: 21 pull-ups 15 HSPU 9 thrusters 135/95 U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey,

WOD: A. Snatch Cluster Training: E2MOM x 14 minutes 1 snatch deadlift to 1 power snatch to 1 snatch balance to 1 hang squat snatch B.

WOD: A. Bench Press: 5 sets x 4-5 reps TEMPO E2:30MOM **after each set of bench press, perform 5-10-15 ring dips or dumbbell push-ups B. 2

WOD: Start with Run or Row, and alternate interval training Run and Row: 0:00 min mark: Row 500m or Run 400m 4:00 min mark: Run 400m

WOD: A. Strict Press: 5 sets of 4-5 reps TEMPO E2:30MOM B. “Soccer Chipper Simile” For Time: 20 ground to overhead 155/105 RX+ 185/125 4 rope

WOD: A. OHS: 5 sets of 4-5 reps TEMPO E2:30MOM B. “Burpee Snatch Ladder” For Time: 20 over the bar/lateral burpees 10 squat snatch or Power

We will have ALL classes today! Childcare is CANCELED. WOD: “Lumberjack 20″ For Time: 20 deadlifts 275/185 400m run 20 KBS 32kg/24kg 400m run 20 OHS 115/75

WOD: “Heavy DT” 5 rounds for time of: 12 deadlifts 205/145 9 hang power clean 205/145 6 push jerks 205/140 OR “Double DT” 10 rounds for

WOD: A. Back Squat: 5 sets of 4-5 reps TEMPO E2:30MOM B. 4 rounds for time of: 25 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/16kg)

– WOD: A. Olympic Lifting: EMOM x 5 minutes: 1 Squat Clean and 2 Jerks reset/rest 2 minutes EMOM x 5 minutes: 1 Power Clean to 1 Hang Squat

WOD: A. Deadlift: 5 sets of 4-5 reps TEMPO E2:30MOM B. 3 rounds for time of: 5 deadlifts 275/185 RX+ 315/215 (55 and over 225/140) 10

WOD: A. Bench Press: 5 sets of 4-5 reps TEMPO E2:30MOM B. 12 minute AMRAP of: 3 barbell push-ups 3 shoulder to overhead 135/95 RX+ 165/115

WOD #1: For time: Row 200m — Run 200m — 11 WBS 20/14 10’/9′ RX+ 20/14 11’/10′ (55 and over 20/10 9′) rest 2 minutes Run 200m —

WOD: A. Thruster: Build up to a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 4 rounds for time of: 5

WOD: “BLAKE” 4 rounds for time of: 100 foot walking lunge with 45/25 pound plate overhead 30 box jumps 24″/20″ 20 WBS 20/14 10′ 10 HSPU

WOD: “Metabolic Meltdowns” by DB 5 minute AMRAP of: Buy In: 500m row, then 10 thrusters 95/65 RX+ 135/95 (55 and over 75/55) 10 box jumps

WOD: A. Front Squat: build up to a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 4 rounds for time of:

WOD: A. Hang Power Snatch: Build up to a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 15 minute AMRAP of:

WOD: For Time: Row 3218 meters OR Run 2 miles Then, 30 muscle ups for time (ring or bar) or 30 double push-up burpee pull-ups Score

WOD: A. Deadlift: Build up for a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 3 rounds for time of: 7

WOD: A. Strict Press: Build up for a 20RM 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 3 minute AMRAP of: 10

WOD: “WYK” 5 rounds for time of 5 front squats 225/155 (from the floor) 5 rope climbs 15′ 400m run with a 45/25lb plate Army Pfc.

WOD: 6 minute AMRAP of: 5 hang squat snatch 95/65 RX+ 135/95 (55 and over 75/55) 10 push press 95/65 RX+ 10 HSPU rest 3 minutes 4 minute

WOD: A. Deadlift: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. For Time: 500m row 20 deadlifts 205/140 RX+ 225/155 (55 and

WOD: A. Thruster: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. “Gimme a Break” by DB 21 thrusters 75/55 or 95/65 21

WOD: CrossFit Football Total 10 minutes to achieve a 1RM power clean 10 minutes to achieve a 1RM back squat 10 minutes to achieve a 1RM

WOD: For Time: 10 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/16kg) 1600m run 10 box jumps 20″ RX+ 24″ (55 and over 18″) 10 push-ups

WOD: A. OHS: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. 10 minute AMRAP of: 21 pull-ups RX+ CTB 15 OHS 95/65

WOD: “Annie” 50-40-30-20-10 reps of: Double Unders Ab-mat anchored sit-ups OR “Karen” For Time: 150 WBS 20/14 10′ OR BOTH, back to back for time.

WOD: For Time: 5 burpee chest to bar pull-ups RX+ 5 burpee muscle-ups (bar or ring) 1200m run 5 burpee chest to bar pull-ups RX+ 5

WOD: A. Shoulder to Overhead: Build up and achieve a 20RM 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 5 minute AMRAP

WOD: A. Back Squat: Build up for a 20RM 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. For Time: Run 200m OR

WOD: A. Strict Press: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. 3 rounds of a 3 minute AMRAP of: 21 anchored

WOD: A. Hang Power Clean: Build up for a 20RM 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. For Time: 200m run

WOD: A. Bench Press: Building up for a 20RM: 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. “What Goes Up Must Come

WOD: A. In 10 minutes, build up to a 3RM TnG Squat Clean B. “BADGER” 3 round for time of: 30 squat cleans 95/65 30 pull-ups

WOD: For Time: Buy-In: 100 double unders then, 3 rounds of: 7 burpee toes to bar 11 power snatch 95/65 RX+ 135/95 (55 and over 75/55)

WOD: A. Jerk Training: Alternating between back rack and front rack for each set: 3 – 3 – 2 – 2 – 1 – 1 –

WOD: A. Front Squats: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. “Jacked Up Jackie” by DB For time: 15 pull-ups RX+

WOD: A. Push Press: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. For Time: 20 push press 115/80 RX+ 135/95 (55 and

WOD: A. Power Snatch to OHS: 3 – 2 – 1 – 1 E2MOM rest 2 minutes 10 minutes to build up to a 1RM Squat

WOD: A. Back Squat: 8 – 6 – 4 – 2 – max reps E2:30MOM B. 14 minute AMRAP of: 1600m run, then 6 deadlifts 275/185

WOD: “Filthy Fifties” For Time: 50 box jumps 24″ 50 jumping pull-ups 50 KBS 16kg 50 walking lunge steps, alternating 50 knees to elbows 50 push

WOD: A. Shoulder to OH – OH Lunge – Shoulder to OH – Squat – Shoulder to OH complex In 12 minutes, build up to a

WOD: Complete the following for time of: 10-9-8-7-6-5-4-3-2-1 reps of: OHS 75/55 or 95/65 RX+ 115/80 pull-ups RX+ chest to bar 400m run 1-2-3-4-5-6-7-8-9-10 reps of:

WOD: A. EMOM for 6 minutes Clean & Jerk Training Even Min: 1 hang power clean to 1 power jerk Odd Min: 1 squat clean to

WOD: A. Bench Press: 8 -6 -4 -2 – 1 E2:30MOM B. 5 rounds for time of: 15 KBS 24kg/16kg RX+ 32kg/24kg 55+ 20kg/12kg 15 HSPU

WOD:Sprint Sets: For Time: 250m row 15 pull-ups RX+ chest to bar 9 thrusters 95/65 RX+ 115/80 (55 and over 75/55) rest 3 minutes 9 thrusters 95/65 RX+

WOD: A. EMOM for 6 minutes Snatch Training Even Minute: 1 power snatch to 1 snatch balance @60-75% Odd Minute: 1 squat snatch to 1 OHS

WOD: “Lumberjack 20″ For Time: 20 deadlifts 275/185 400m run 20 KBS 32kg/24kg 400m run 20 OHS 115/75 400m run 20 burpees 400m run 20 chest

WOD: A. In 12 minutes, build up to a 1RM clean & jerk B. “ROPE CLEAN” CF Games WOD 2011 For Time: 5 rope climbs 15′

WOD: “DOWN & BACK CHIPPER” CF Games Masters WOD 2014 For time: 50 over the box jumps 24″/20″ 25 toes to bar 50 WBS 20/14 10′

WOD: A. In 5 minutes, build up to a 1RM shoulder to overhead B. “PYRAMID DOUBLE HELEN” CF Games WOD 2010 For Time: 1200m run 63

WOD: A. In 15 minutes, build up to a 3RM TnG Snatch OR 3RM TnG Deadlift B. SPRINT CHIPPER CF Games WOD 2013 21 med ball

WOD: A. Jerk: 4 – 3 – 2 – 1 – 1 E2MOM B. “2007” CF Games WOD 2007, 2013 & 2014 Masters WOD For Time:

WOD: EVENT 8: CrossFit Games WOD 2009 For Time: 15 cleans 155/100 30 toes to bar 30 box jumps 24″/20″ 15 muscle ups 30 dumbbell push

WOD: “COE” 10 rounds for time of: 10 thrusters 95/65 10 ring push ups Enlarge image Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned

WOD: A. Push Press: 10 – 5 – 1 – 10 – 5 – max reps E2:30MOM B. For Time: 40 double unders 20 squat clean

WOD: A. In 10 minutes, build up to a 1RM Turkish Get-Up for each arm B. “NATE” 20 minute AMRAP of: 2 muscle ups 4 HSPU

WOD: A. Front Squat: 10 – 5 – 1 – 10 – 5 – max reps E2:30MOM B. 2 rounds for time of: 400m row 5

WOD: A. Hang Power Snatch: 4 – 3 – 2 – 1 – 1 E2MOM B. “A Chipper With A Final Catch” Complete the following for

WOD: A. Deadlift: 10 – 5 – 1 – 10 – 5 – max reps E2:30MOM B. Sprint Rounds: 4 rounds for time of: 6 hang

WOD: For time: 1200m run 21 thrusters 95/65 RX+ 115/80 (55 and over 75/55) 3 over the box burpees 24″/20″ RX+ 30″/24″ 800m run 15 thrusters

WOD: “Elizabeth” 21-15-9 reps of: squat clean 135/95 ring dips

WOD: A. In 12 minutes, build up to a 1RM weighted CTB pull-up and a 1RM weighted pull-up B. “Angie” For Time: 100 pull-ups 100 push-ups

WOD: A. Power Snatch to Snatch Balance to Squat Snatch Cluster: E3MOM for 15 minutes B. 3 minute AMRAP Sprint Rounds: 3 squat snatch 75/55 or

WOD: A. Clean and Jerk Complex: 1 power clean to 1 hang power clean to 1 jerk E2MOM for 10 minutes B. Complete the following for

WOD: A. Strict Press: 10 – 5 – 1 – 10 – 5 – max reps E2:30MOM B. For Time: 5 jerks 175/110 RX+ 205/140 (55

WOD: A. EMOM Training x 10 minutes: Even Minute: 1 power or squat clean to 6 front squats Odd Minute: rest B. For Time: 200m run

WOD: “FRAN” 21 -15 -9 reps of: thrusters 95/65 pull-ups

Happy Independence Day CFHSV! All classes are canceled today and tomorrow. Have a fun and safe holiday weekend!

WOD: A. Bench Press: 10 – 5 – 1 – 10 – 5 – 1 E2:30MOM B. “DT” 5 rounds for time of: 12 deadlifts 155/105

WOD: A. EMOM for 10 minutes: 3 hang power clean to 3 push press B. For time: 70 calorie row 60 KBS 24kg/16kg RX+32kg/24kg (55 and

WOD: A. Back Squat: 10 – 5 – 1 – 10 – 5 – 1 E2:30MOM B. 3 rounds for time of: 10 power snatch 95/65

WOD: “GI JANE” 100 burpee pull-ups for time or… “RAMBO” by DB 100 burpee chest to bar for time or… “GENERAL PATTON” by DB 50 burpee

WOD: Complete the following for time of: 25 sumo deadlift high pull 75/55 RX+ 95/65 1200m run 25 HSPU or 5 wall walks RX+ 150′ handstand

WOD: “Tommy V” For time: 21 thrusters 115/75 12 rope climbs 15′ 15 thrusters 115/75 9 top climbs 15′ 9 thrusters 115/75 6 rope climbs 15′

WOD: A. In 12 minutes, build up to a 1RM power snatch B. 14 minute AMRAP of: 4 strict pull-ups RX+ 4 muscle ups (55 and

WOD: A. 2 squat clean and jerks EMOM for 8 minutes B. Complete the following for time of: Row 800m or Run 800m 35 WBS 20/14

WOD: A. In 15 minutes, build up and achieve a 1RM OHS B. 4 rounds for time of: 16 pull-ups RX+ 16 strict pull-ups 4 OHS

WOD: A. Deadlift: 5 sets of 5 reps E2:30MOM B. 15 minute AMRAP of: 30 double unders 5 left leg deadlifts 115/80 RX+ 155/105 (55 and

WOD: A. In 12 minutes build up and achieve a 1RM strict press B. 10 minute AMRAP of: 10 double push-up burpees 10 toes to bar

WOD: A. Back Squat: 5 sets of 5 reps E2:30MOM B. 3 rounds for time of: 400m run 21 KBS 24kg/16kg RX+ 32kg/24kg 15 goblet squats

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

WOD: 9 minute AMRAP of: 800m run, then max rounds of: 5 burpee pull-ups RX+ burpee muscle-ups 5 OHS 95/65 RX+135/95 (55 and over 75/55) rest

WOD: A. Bench Press: 5 sets of 5 reps E2:30MOM B. For time: 40-30-20-10 WBS 20/14 10’/9′ clear line 20-15-10-5 ring dips or parallette push-ups with

WOD: A. 800m run for PR approximately 3-5 minutes transition… B. For time: 75 double unders 25 hang power snatch 95/65 RX+ 135/95 (55 and over