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

WOD: A. In 15 minutes, build up and achieve a 1RM Deadlift (hands must stay on the bar up and down) B. 5 rounds for time

WOD: 8 minute AMRAP: 400m run max reps toes to bar *catch* each time you come off the bar, perform 15 Military ab-mat anchored sit-ups RX+

WOD: A. In 12 minutes, build up to a 1RM power clean to power jerk B. Complete the following for time of: 5 ground to overhead

WOD: “KELLY” 5 rounds for time of: 400m run 30 box jumps 24″/20″ 30 WBS 20/14 10′

WOD: A. In 14 minutes, build up to a 1RM thruster and a 1RM weighted pull-up B. 2 minute AMRAP of: 8 thrusters 75/55 RX+ 95/65

WOD: Complete the following for time: 400m run 15 HSPU or hand release push-ups 20 toes to bar or V-ups 25 power snatch 95/65 or 75/55

WOD: A. In 15 minutes, build up and achieve a 1RM Front Squat B. 1 minute AMRAPof: double unders rest 1 minute 6 minute AMRAP of:

WOD: A. Strict Press to Push Press: 3-5 3-5 3-5 3-5 E2MOM B. SPRINT AMRAPS 2 minute AMRAP of: 7 SDHP 75/55 RX+ 95/65 7 shoulder

WOD: Complete the following for time of: 1200m run 4 rope climbs 15′ or 25 pull-ups 25 WBS 20/14 10’/9′ 25 KBS 32kg/24kg or 24kg/16kg 800m

WOD: A. In 15 minutes, build up and achieve a 1RM Bench Press. B. 9 minute AMRAP of: 9 power cleans 125/80 RX+ 165/115 (55 and

WOD: “RANDY” For time: 75 power snatch 75/55 Enlarge image Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6,

A. EMOM for 10 minutes: EVEN: 5-10 HSPU, 1-2 wall walks, or 5-10 strict push-ups ODD: 15-25 KBS 24kg/16kg or 32kg/24kg rest 5 minutes B.

WOD: A. Front Squat: 5 – 5 – 5 – 5 – 5 E2MOM B. 3 rounds of: 6 hang squat cleans 115/80 RX+ 155/105 (55

WOD: A. In 12 minutes, build up to a 1RM push press B. For time: 1000m row OR 1200m run (athlete’s choice) 10 double push-up burpees

WOD: 4 rounds for time of: 400m run 12 OHS 95/65 RX+ 135/95 (55 and over 75/55) 25 Military ab-mat sit-ups, unanchored RX+ GHD sit-ups 40

WOD: A. Clean Combos = 3 power clean to 2 squat clean E2MOM for 5 sets B. 3 max rep AMRAPS 3 minute AMRAP of: 12

2016 was another year of growth for CFHSV. Having settled into our new facility, there was now room for new equipment, lifting stations, and space

WOD: A. In 15 minutes, build up and achieve a 1RM Back Squat B. 6 minute AMRAP of: 800m run 10 back squats 135/95 or 115/80

WOD: “TYLER” 5 rounds for time of: 7 muscle ups 21 sumo deadlift high pull 95/65 Enlarge image 1LT Tyler E. Parten, 24, of Arkansas, died

WOD: A. In 12 minutes, build up to a 3RM hang squat clean B. 5 rounds for time of: 2 shoulder to overhead 165/115 RX+ 205/140

WOD: A. Bench Press: 10 – 5 – 20 – 10 – 5 – 20 E3MOM B. 16 minute AMRAP of: 30 KBS 24kg/16kg RX+ 32kg/24kg

WOD: A. Split Snatch: 4-3-2-1-1 E2MOM B. 3 rounds for time of: 600m run 12 split snatch (alternating legs) 95/65 RX+ 115/80 (55 and over 75/55)

WOD: A. Thruster: 4-3-2-1-1 E2MOM B. 14 minute ascending AMRAP of: 2 power cleans 105/75 2 thrusters 105/75 2 barbell push-ups 4 power cleans 105/75 4

WOD:“FIGHT GONE BAD” 3 rounds for max reps in 1 minute of: WBS 20/14 10′ sumo deadlift high pull 75/55 box jumps 20″ push press 75/55

WOD:“MURPH” Complete the following for time: 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run Partition the pull-ups, push-ups and squats as

WOD: A. Back Squat: 8-6-4-2 E2MOM B. 4 sprint rounds for time of: 5 over the bar lateral burpees 15 power snatch 75/55 RX+ 95/65 10

WOD: A. Strict Press: 8-8-8-8-8 E2MOM from the floor B. 17 minute AMRAP of: 8 hang power cleans to shoulder to overhead 95/65 RX+ 135/95 (55

WOD: A. Overhead Squat: 2-2-2-2-2 E2MOM B. In 10 minutes, establish a 3RM TnG squat snatch C. “Isabel” 30 reps for time of: squat snatch 135/95 REMINDER:

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:

WOD: A. In 10 minutes, build up to a 1RM Bear Complex (1 rep of the following: 1 power clean to 1 front squat or 1

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

WOD: A. Push Press: 2-2-2-2-2 E2MOM B. 50/50 Work/Rest 1 minute AMRAPs: 5 rounds of: 1 min AMRAP of HSPU or barbell shoulder to overhead 95/65

WOD: A. Hang Power Clean: 4-3-2-1 E2MOM B. “Nasty Girls” 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power cleans 135/95

WOD: A. 15 minute AMRAP of: Buy In: 1200m run, then 2 rope climbs 15′ RX+ 20′ (55 and over 1 rope climb 15′) 5 hang

WOD: A. 8 minute AMRAP of: Buy In: 200 double unders, then 10 WBS 20/14 10′ 10 T2B or V-ups rest 2 minutes 4 minute AMRAP of: Buy

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:

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

All classes are canceled today. Happy Mother’s Day! ========================

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+

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

WOD: A. In 12 minutes establish a 1RM snatch B. Sprint Rounds: 3 minute AMRAPs: 300m row 6 over the bar burpees max reps snatch 95/65

WOD: A. 1 power or squat clean to 3 front squats to 1 push press to 1 split jerk: 5 sets E3MOM B. 3 rounds for

WOD: A. In 12 minutes, establish a 1RM clean & jerk B. 13 minute ascending AMRAP of: 1 ground to overhead 135/95 RX+ 185/125 (55 and

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)

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

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.

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,

WOD: A. Back Squat: 2-2-2-2-2 E2MOM B. 15-12-9 reps for time of: thrusters 95/65 pull-ups rest 5 minutes 12-9-6 reps for time of: thrusters 95/65 pull-ups

WOD: A. Strict Press: 2-2-2-2-2 E2MOM B. Complete the following for time of: 100 double unders 1 rope climb 15′ RX+ legless 15′ 50 push press

TEAM WOD: In 2 athlete teams: The team must complete the following exercises and reps in order of: 60 cleans 95/65 or 115/80 60 thrusters 95/65

WOD: A. 5 x 500m row sprints rest 4-5 minutes between efforts After last row, rest 4-5 minutes, then: B. 5 minute AMRAP of: 10 deadlifts

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

WOD: Start at 0:00 mark: 800m run OR 1000m row for time Start WOD at 5:00 mark: Complete the following for time of: Buy In: 100

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:

WOD: A. Push Press: 8 – 4 – 3/4 – 3/4 – 8 E2:30MOM B. Ascending 10 minute AMRAP of: 2 power cleans 125/90 RX+ 165/115

WOD: A. Deadlift: 8 – 4 – 3/4 – 3/4 – 8 E2:30MOM B. For Time: 5 deadlifts 245/165 20 box jumps 24″/20″ 10 toes to

WOD: A. Power Clean to Power Jerk: 3 – 2 – 1 – 1 – 1 E2MOM B. For Time: 5 ground to overhead 135/95 RX+

WOD: A. Front Squat: 8 – 4 – 3/4 – 3/4 – 8 E2:30MOM B. 4 rounds for time of: 10 squat cleans 135/95 20 chest

WOD: “KAREN” For time: 150 WBS 20/14 10′ OR “NANCY” 5 rounds for time of: 400m run 15 OHS 95/65

WOD: A. Power Snatch to OHS to Squat Snatch Complex: 5 sets, E2MOM build up AHAP B. 3 rounds for time of: 9 over the bar

TEAM WOD: 6 minute AMRAP of: Max reps KBS 24kg/16kg or 32kg/24kg Only 1 athlete works at a time, cannot touch KB until athlete sets it

WOD: A. Hang power Clean to Jerk to Squat Clean Thruster: 1-1-1-1-1 E2MOM B. 5 rounds for time of: 12 hang power clean & jerk 115/80

WOD: A. Back Squat: 8 – 4 – 3/4 – 3/4 – 8 E2MOM B. Bench Press: 8 – 4 – 3/4 – 3/4 – 8

WOD: A. Deadlift: 10 – 6 – 4/5 – 4/5 – 10 E2:30MOM B. Complete the following for time of: 50 toes to bar 250 double

WOD: A. Split Jerk: 1 – 1 – 1 – 1 – 1 E2MOM B. 4 rounds for time of: 8 double push-up burpee double pull-ups

WOD: “TOM” 25 minute AMRAP of: 7 muscle ups 11 thrusters 155/105 14 toes to bar Enlarge image U.S. Army First Lieutenant Thomas M. Martin, 27,

WOD: A. Power Clean: 4 – 3 – 2 – 1 – 1 E2MOM B. 20 minute AMRAP of: 3 heavy power cleans: pick a heavy

WOD: A. Back Squat: 10 / 6 / 4-5 / 4-5 / 10 E2:30MOM B. For Time: 800m run 21 back squat 95/65 21 pull-ups 600m

WOD: A. Power Snatch to Hang Power Snatch Complex: 1-1-1-1-1 E2MOM B. Sprint WOD: 3 minute AMRAP of: 250m row 10 deadlifts 115/80 (55 and over

WOD: A. Push Press: 10 / 6 / 4-5 / 4-5 / 10 E2:30MOM B. For Time: 12-9-6-3-1 reps of: ground to overhead 135/95 RX+ 155/105