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

WOD: A. Front Squats: 10 / 6 / 4-5 / 4-5 / 10 E2:30MOM B. 11 minute AMRAP of: 9 chin-ups RX+ L-sit chin-ups (55 and

WOD: A. EMOM for 10 minutes Odd = 3-50 double unders or 60-100 single underrs Even = 6-10 HSPU or 6-10 push-ups (elevated or regular) B.

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

WOD: A. Squat Clean 4-3-2-1-1 AHAP E2MOM B. 4 rounds for time of: 4 squat clean 165/115 RX+ 225/155 (55 and over 125/85) 200m run

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)

WOD: A. Strict Press: 10 / 6 / 4-5 / 4-5 / 10 E2:30MOM B. 14 minute AMRAP of: 5 power clean 145/100 RX+ 185/125 (55

WOD: A. Power Snatch to OHS to Hang Squat Snatch Complex E2MOM for 5 sets B. Complete the following for time of: 200m run 10 power

WOD: A. Turkish Get Ups: 5 minutes of instruction, then 10 minutes to build up to a max Turkish get up for each arm B. 3

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

WOD: In order, and for time: 30 push press 75/55 or 95/65 30 ab-mat unanchored sit-ups 30 power snatch 75/55 or 95/65 30 double unders 30

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

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,

WOD: A. 1.1 Cluster: 1 power clean to 1 hang squat clean E3MOM for 15 minutes B. 10 minute AMRAP of: 1 power clean 115/80 RX+

WOD: A. Sumo Deadlift: 4 sets of 6 reps E2MOM B. 3 minute AMRAP of: 250m row 15 sumo deadlift 135/95 RX+ 185/125 max reps box

WOD: A. OHS: 4 sets of 6 reps E2MOM B. Complete the following for time of: 21 thrusters 105/75 21 pull-ups 15 OHS 105/75 15 chest

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,

WOD: A. 1 Strict Press to 5 Push Press to 1 Split Jerk E3MOM for 5 sets B. 15 minute AMRAP of: 20 burpees 20 pull-ups

OPEN WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand

WOD: In 3 minutes, sprint 200m then max reps power snatch 75/55 or 95/65 rest 2 minutes In 3 minutes, sprint 200m then max reps Military

WOD: A. Front Squat: 4 sets of 6 reps E2MOM B. 13 minute AMRAP of: 800m run buy in, then 6 deadlifts 165/115 RX+ 205/140 (55

WOD: A. Push Press: 4 sets of 6 reps E2MOM B. 8 minute AMRAP of: 4 burpee CTB pull-ups RX+ 4 bar muscle ups (55 and

WOD: Complete the following for time of: 1 mile run OR 70 burpees* 30 HSPU 40 pull-ups 50 KBS 32kg/24kg or 24kg/16kg 60 sit-ups ab-mat un-anchored

WOD: “The Chief” Max rounds in 3 minutes of: 3 power clean 135/95 6 push-ups 9 squats rest 1 minute Repeat for a total of 5

OPEN WOD 15.3 14 minute AMRAP of: 7 muscle ups 50 WBS 20/14 10’/9′ 100 double unders Masters 55 and over: 14 minute AMRAP of: 100

WOD: “Eva” 5 rounds for time of: 800m run 30 KBS 32kg/24kg 30 pull-ups Lululemon will be at CFHSV Friday, March 13 from 315pm until 515pm!

WOD: A. EMOM x 10 minutes: ODD Minute = 10 toes to bar EVEN Minute = 10 ring dips OR 10 dumbbell or kettle bell push-ups

WOD: A. Deadlift: 4 sets of 6 reps E2MOM B. 12 minute AMRAP of: 3 deadlifts 315/215 RX+ 365/240 (55 and over 245/145) 6 pull-ups RX+

WOD: A. Hang Squat Clean & Jerk: 3-2-1-1-1 E2MOM B. Complete the following for time of: 30 hang squat clean & jerk 135/95 RX+ 165/115 (55

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

WOD: A. “Bring Sally Up” Squats 135/95 or 115/80 or 95/65 B. 14 minute AMRAP of: 7 right arm KB thrusters 24kg/16kg 7 hand release push-ups

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

WOD: A. Bench Press: 4 sets of 6 reps E2MOM B. 2 rounds for time of: 50 calorie row 40 double unders 30 KBS 24kg/16kg RX+

WOD: A. E2MOM for 10 minutes: 1 power snatch to 1 snatch balance to 1 squat snatch B. For Time: 800m run 8 double push-up burpee

WOD: A. Back Squat 4 sets of 6 reps E2MOM B. Sprint Sets: 4 rounds for time of: 14 front squats 95/65 or 115/80 or 135/95

WOD: A. EMOM for 10 minutes: ODD MIN = 2 rope climbs or 1 legless rope climb 15′ EVEN MIN = 6 strict press B. 10

WOD: Complete the following for time in any order or rep scheme desired: 2000m run OR 2500m row 50 HSPU OR 75 hand release push-ups 50

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

WOD: 1RM Timed Test Day A. In 10 minutes, build up to a 1RM strict press B. In 10 minutes, build up to a 1RM back

OPEN WOD 15.1 RX Division: 9 minute AMRAP of: 15 toes to bar 10 deadlift 115/75 5 snatch 115/75 Scaled Division: 9 minute AMRAP of: 15

WOD: A. Spend 10 minutes working on bar muscle ups or burpee pull-ups B. Spend 10 minutes working on hang power clean and building up to

WOD: A. Squat Snatch: 3-2-1-1-1 E2MOM B. 20 minute ascending AMRAP of: 10 double unders 1 OHS 95/65 RX+ 135/95 (55 and over 75/55) 1 toes

TEAM WOD: In a team of 2, team will perform alternating rep sets: 20 minute AMRAP of: 200m run (both athletes run together) 20 burpee pull-ups

WOD: A. Deadlift: E2:30MOM: 5 sets of 5 reps, max reps on last set B. Complete the following for time of: 42 WBS 20/14 10’/9′ 21

WOD: “LUKE” For Time: 400m run 15 clean and jerks 155/105 400m run 30 toes to bar 400m run 45 WBS 2/14 10′ 400m run 45

WOD: “Barbell Brawl” by DB Complete the following for time of: 250m row OR 200m run 10 shoulder to overhead 155/105 or 185/125 or 205/140 or

WOD: A. 15 minutes technique work and warm-up on OHS and pull-ups B. Open WOD 14.2 Every 3 minutes for as long as possible complete: From

WOD: A. Bench Press: E2MOM 9 / 5 / 3 / 5 / max reps B. 4 rounds for time of: 300m row 21 Russian KBS

WOD: “Nicole” 20 minute AMRAP of: 400m run max reps pull-ups Score = total pull-ups completed in 20 minutes Register NOW for the 2014 CrossFit Games

WOD: A. In 10 minutes, build up to a 1RM bear complex (1 rep = 1 power clean to 1 front squat to 1 push press

WOD: A. 15 minutes technique work and warm up on toes to bar, cleans and muscle ups B. Open WOD 14.4 14 minute AMRAP of: 60

WOD: A. Strict Press: E2MOM 5 sets of 5 reps, max reps last set B. 4 rounds for time of: 3 deadlifts 345/230 RX+ 405/265 (55

WOD: A. Front Squat E2:30MOM 5 sets of 5 reps, max reps on last set B. For Time: 800m run 12 toes to bar 7 over

WOD: A. 2 push press to 1 split jerk E2:30MOM for 5 sets B. 3 speed rounds for time of: 7 push press 115/80 RX+ 7

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.

WOD: “TK” 20 minute AMRAP of: 8 strict pull-ups 8 box jumps 36″/28″ 12 KBS 32kg/24kg Enlarge image U.S. Army Major Thomas E. Kennedy, 35, of

WOD: A. EMOM x 5 minutes: 3 squat clean thrusters rest 2minutes, adjust weights EMOM x 5 minutes: 2 squat clean & jerks B. 11 minute

WOD: A. EMOM x 5 minutes: 3 snatch balance rest 2 minutes, adjust weights EMOM x 5 minutes: 2 squat snatch B. 14 minute AMRAP of:

WOD: A. Bench Press: 5 sets of 5 reps E2:30MOM max reps last set B. Sprint Sets AFAP: 5 rounds of: 6 over the bar lateral

WOD: “Filthy Fifties” For Time: 50 box jumps 24″ 50 jumping pull-ups 50 KBS 16kg 50 walking lung steps 50 push press 45/35 50 back/hip extensions

A. Back Squat: 5 sets 5 reps E2:30MOM, max reps last set B. Complete the following for time of: 75 KBS 24kg/16kg RX+ 32kg/24kg Run

WOD: A. Push Press: 5 reps x 5 sets E2:30MOM max reps on last set B. 12 minute AMRAP of: 10 strict push-ups RX+ ring dips

WOD: “Mr. Joshua” 5 rounds for time of: 400m run 30 GHD sit-ups 15 deadlifts 250/170 Enlarge image SO1 Joshua Thomas Harris, 36, drowned during combat

WOD: A. In 10 minutes, build up to a tough TnG 3 rep hang squat clean thruster B. Complete the following for time of: 800m run

WOD: A. Bench Press: 7 – 6 – 3 – 1 E2:30MOM B. #1 In 3 minutes, row 350m, then in the remaining time Complete as

WOD 1: 0:00-5:00 5 minute AMRAP of: 10 pull-ups 5 squat cleans 155/105 10 box jumps 24″/20″ WOD 2: 5:00-10:00 5 minutes to establish a max weight of

WOD: A. OHS: 2 – 2 – 1 – 1 Build up to a 1RM E2:30MOM B. Complete 3 rounds for time of: 30 double unders

WOD: A. Strict Press: 7 – 6 – 3 – 1 E2:30MOM B. Sprint WOD and Barbell Burnout For Time: 20 bodyweight deadlifts 20 over the

WOD: A. Back Squat: 7 – 6 – 3 – 1 E2:30MOM B. 15 minute AMRAP of: Buy In: 75 ab-mat sit-ups unanchored, then 7 hang