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Monday, April 7 2014

WOD: A. Shoulder Press 3-3-3-3 E2:30MOM Push Press 2-2-2-2 E2:30MOM Push Jerk 1-1-1-1 E2:30MOM B. 5 minute AMRAP of: 7 double push-up burpees 7 shoulder to

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Sunday, April 6 2014

WOD: “Holleyman” 30 rounds of: 5 WBS 20/14 10’/9′ 3 HSPU 1 Power Clean 225/155 Enlarge image U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of

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Tuesday, April 1 2014

WOD: A. Shoulder Press 3-3-3-3 E2:30MOM B. Complete the following for time of: 100 double unders 1 rope climb (scale up to legless) 50 shoulder press

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Sunday, March 30 2014

WOD: “Cindy XXX” Complete as much as possible in 20 minutes of: 10 pull-ups, 20 push-ups, 30 squats 15 pull-ups, 30 push-ups, 45 squats 20 pull-ups,

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Friday, March 28 2014

Open WOD 14.5 For time: 21-18-15-12-9-6-3 reps of: Thrusters 95/65 (masters 55 and over 65/45) Over the bar facing burpees Reminder: We will be hosting the CF

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Thursday, March 13 2014

WOD: A. Sumo Deadlift: 5-5-5-5-5 E2:30MOM B. Complete the following for time of: 500m row 30 WBS 20/14 10’/9′ 20 Sumo Deadlift 155/105 40 double unders

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Sunday, March 9 2014

WOD: “Mr. Joshua” 5 rounds for time of: 400m run 30 GHD sit-ups 15 deadlifts 250/175 Enlarge image SO1 Joshua Thomas Harris, 36, drowned during combat

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Saturday, March 8 2014

WOD: “Wacked Out Helen” 800m run 42 KBS 24kg/16kg 24 pull-ups 400m run 21 KBS 24kg/16kg 12 pull-ups 200m run 11 KBS 24kg/16kg 6 pull-ups REMINDER: We

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Friday, March 7 2014

OPEN WOD 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead

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Monday, March 3 2014

WOD: A.Power Clean 1-1-1-1-1 E2:30MOM B. 12 minute AMRAP of: 10 toes to bar 10 power clean 155/105 or 135/95 10 WBS 20/14 10′ CFHSV OPEN ATHLETES

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Sunday, March 2 2014

WOD: “LINDA” aka, 3 bars of death 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift @ 1.5 x bodyweight Bench Press @ bodyweight/.75 x bodyweight Clean @ .75 x bodyweight REMINDER:

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Friday, February 14 2014

CFHSV Valentine’s Day WOD Couples, Partners, Friends of 2 or maybe 3, complete the following for time: 10 sets (5 each Valentine alternating) of 5 Thrusters (one Valentine

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Friday, January 17 2014

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

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Saturday, January 11 2014

WOD: Complete the following for time of: 10-9-8-7-6-5-4-3-2-1 of Front Squats 115/80 or 95/65 (50 and over 80/55) Pull-ups (scale up to CTB) 400m run 1-2-3-4-5-6-7-8-9-10

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Friday, January 10 2014

WOD:“800m Sandwich Chipper” 800m run 30 shoulder to overhead 95/65 50 ab-mat unanchored sit-ups 30 sumo deadlift high pull 95/65 50 hand release push-ups 30 pull-ups

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Wednesday, January 8 2014

WOD: A. Bench Press: 10-5-3-3-2-2- E2:30MOM B. 11 minute AMRAP of: 3 wall walks 10 deadlifts 185/125 10 barbell push-ups 30 double unders CFHSV Running & Endurance

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Sunday, January 5 2014

WOD: “Rankel” 20 minute AMRAP of: 6 deadlifts 225/155 7 burpee pull-ups 10 KBS 32kg/24kg 200m run Enlarge image U.S. Marine Corps Sergeant John Rankel, 23,

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Friday, January 3 2014

WOD: A. Weakness work training 14 minutes:Athlete makes two choices based on greatest weaknesses and alternates choices on even and odd minutes Alternating EMOM for 14

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