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Tuesday, May 19 2015

WOD: 10 rounds for time of: 15 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 16kg/12kg) 10 box jumps or step ups 24″/20″ RX+ 30″/24″ 400m run REMINDER:

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Sunday, May 17 2015

WOD: “BOWEN” 3 rounds for time of: 800m run 7 deadlifts 275/185 10 burpee pull-ups 14 single arm KB thrusters 24kg/16kg (7 each arm) 20 box

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Tuesday, May 12 2015

WOD: EMOM for 10 minutes: -ODD: max reps squat clean thruster 135/95, 115/80, 95/65, or 75/55 -EVEN: rest 4 minutes to rest/set-up…then EMOM for 8 minutes:

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Monday, May 11 2015

WOD: A. Bench Press: 3-3-3-3-3 E2:30MOM Immediately after last set, strip off weights and perform max reps barbell bench press B. Complete the following for time

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Saturday, May 9 2015

WOD: A. Deadlift: 3-3-3-3-3 E2MOM B. 15 minute AMRAP of: 10 left leg deadlifts 115/80 RX+ 155/105 (55 and over 95/65) 5 power cleans 115/80 RX+

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Friday, May 8 2015

WOD: A. Weighted, Strict, or Strict Banded Pull-Ups or Tough Ring Rows: strength/skill development: 2-5 reps EMOM for 10 minutes B. Murph Challenge PREP: 800m run

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Monday, May 4 2015

STAR WARS WOD by DB: “May the Force/4th Be With You” 6 rounds for time of: 15 Darth Vader Deadlifts 115/80 RX+ 135/95 (55 and over 95/65)

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Sunday, May 3 2015

WOD: “CHELSEA” Every minute on the minute for 30 minutes complete: 5 pull-ups 10 push-ups 15 air squats *If athletes makes it to 30 minutes, one

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Saturday, May 2 2015

WOD: Complete the following in any order or method you prefer for time. The only prerequisite is all distances and reps must be accumulate to completion.

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Friday, May 1 2015

WOD: A. Push Press: 3-3-3-3-3 E2MOM B. “JT” 21-15-9 reps for time of: HSPU ring dips push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30,

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Sunday, April 26 2015

WOD: “HOLLEYMAN” 30 rounds for time of: 5 WBS 20/14 10’/9′ 3 HSPU 1 power clean 225/155 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of

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Friday, April 24 2015

Weakness Work Training 14 minutes: (Athletes makes 2 choices based on greatest weaknesses and alternate choices even and odd minutes) Alternating EMOM for 14 minutes:

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Sunday, April 5 2015

All Classes are Canceled today in Observance of Easter.Happy Easter CFHSV! #### Lorna Jane Trunk Show Monday, April 6th 10am-6pm in the CFHSV Lobby. Come

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Friday, April 3 2015

WOD: Complete the following: 4 minute max calorie row rest 2 minutes, then 35 barbell overhead stationary lunges, alternating 75/55 RX+ 95/65 (55 and over 45/35)

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Monday, March 30 2015

WOD: A. Power Clean and Jerk: 3-2-1-1-1 E2MOM B. “Chest Pump” by DB 12-10-8-6-4-2 rep rounds of: power clean 135/95 ring dips shoulder to overhead 135/95

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Friday, March 27 2015

OPEN WOD 15.5 27-21-15-9 reps of: Row (calories) Thrusters 95/65 Masters 55 years and older: 27-21-15-9 resp of: Row (calories) Thrusters 65/45 REMINDER: We will be hosting

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Thursday, March 26 2015

WOD: With a continuously running clock starting on the exact time marks below, complete the following: At 0:00, sprint 200m, then rest: At 3:00, sprint 200m,

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Sunday, March 22 2015

WOD: “SHIP” 9 rounds for time of: 7 squat cleans 185/125 8 burpee box jumps 36″/28″ Enlarge image Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy,

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Sunday, March 8 2015

WOD: “Hopped Up Helen” 800m run 42 KBS 24kg/16kg 24 pull-ups 600m run 33 KBS 24kg/16kg 18 pull-ups 400m run 21 KBS 24kg/16kg 12 pull-ups 200m

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Friday, March 6 2015

OPEN WOD 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2

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Sunday, March 1 2015

WOD: “HAMMER” 5 rounds, each for time of: 5 power clean 135/95 10 front squats 135/95 5 jerks 135/95 20 pull-ups rest 90 seconds between each

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Monday, February 9 2015

WOD: A. Pull-Up or Muscle-Up Training/Strength/Skill Development: 2-10 reps EMOM x 10 minutes weighted, strict, kipping, butterfly, banded, ring muscle ups, or bar muscle ups B.

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