Strict Press Build Up E3MOM 10 – 8 – 6 – 3 – 1 3 Rounds For Time: 55 Double Unders 11 Handstand Push-Ups RX+

Front Squat Build Up E3MOM 10 – 8 – 6 – 3 – 1 TEAM WOD 3 Rounds For Time: (20min cap) 16/13 calorie Row/Bike

“Weakness Wake-Up” by DB For Time: (40min cap) 40 Chest to Bar RX+ Strict Chest to Bar MRX Pull-ups Rest 2min 40 Handstand Push-Ups RX+

Clean & Jerk Build Up E3MOM 10 – 8 – 6 – 3 – 1 “Sizzlin” by DB For Time: (20min cap) 2 Ground to

Build-up E2MOM 10 Power Cleans – 8 Back Squats 5 Power Cleans – 4 Back Squats 3 Power Cleans – 2 Back Squats “ALEXANDER” 5

3 Rounds For Time: (20min cap) 800m Row/Run or 2k Bike 6 Hang Cleans 135/95 RX+155/105 MRX 95/65 10 Shoulder to Overhead REST 2min Core

Sumo-Dead “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 Team WOD 18min AMRAP: Partner 1 = 12/9

Hang Squat Clean Build Up E2MOM 8 – 4 – 2 – 2 – 1 – 1 “Mooner Eclipse” by DB 4:28min AMRAP: Lunar Buy-in

Strict Press “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 For Time: (21min cap) 800m Run/Row or

Bench Press Build Up E3MOM 10 – 6 – 3 – 1 – 1 20 Minute AMRAP: 20 DB Snatch, alternating 5 Box Jumps 10

Back Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 For Time: (15min cap) 25 WallBall Overhead

“DIANE” 21-15-9 RFT: (15min cap) Deadlifts 225/155lbs MRX 185/125 Handstand Push-Ups MRX 2/4″ rise Core & Handstand Development 60ft Handstand Walk or 6 WallWalks 120ft

One Attempt Max KettleBell Swings *American Non-Stop/Unbroken 40 / 32 / 28 / 24 / 16 / 12kgs *Athletes Choose your Load, can be different

Front Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 3 Rounds For Time: (15min cap) 21

Hang Clean “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 7min AMRAP: 21 Hang Cleans 95/65 RX+135/95

DeadLift “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 For Time: (21min cap) 100 Double Unders or

Push Press Build Up E2MOM 8 – 4 – 2 – 2 – 1 – 1 Team WOD 15min AMRAP: P1 = 200m Run or

Squat Snatch Build-Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” by DB 20min AMRAP:

“LUMBERJACK 20″ For Time:(40min cap) 20 Deadlifts 275/185lbs MRX 225/155 Run 400m 20 Kettlebell Swings 32/24kgs MRX 24/16 Run 400m 20 Overhead Squats 115/75lbs MRX

Run/Row 600m or 1.5k Bike E4MOM x 12min (score is slowest time of the 3) “Peppermint Patty Cake” by DB For Time: (22min cap) Buy-in

Bench Press “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 21-15-9 reps For Time: (15min cap) Deadlifts

Hang Power Snatch Build Up E3MOM 16 – 12 – 8 – 4 – 1 4 Rounds For Time: (20min cap) 16/12 Calorie Row/Bike 16

For Time: (12min cap) 2000m Row or 1600m Run or 5km A-Bike Team WOD 3 Rounds For Time: (16min cap) P1 & P2 15 Synchronized

Build Up to a 2RM Bear Complex E3MOM x 5 Sets (1 rep of the following in order) -1 Power Clean to -1 Front Squat

Deadlift & Sumo-Deadlift Build-up E2MOM 8 Deadlifts – 8 Sumo-Deadlifts 6 Deadlifts – 6 Sumo-Deadlifts 3 Deadlifts – 3 Sumo-Deadlifts 1 Deadlift – 1 Sumo-Deadlift

HERO WOD “TERRY” For Time: (50min cap) 1 mile Run 100 Push-ups 100m Bear Crawl 1 mile Run 100 Push-ups 100m Bear Crawl 1 mile

5 Rounds For Time: (39min cap) 500m Row/Run or 1.2k Bike 20 Pull-Ups RX+ Chest to Bar MRX Ring Rows 20 WallBall Shots 20/14lbs to

Build Up From Floor E2MOM 8 Strict Press – 6 Push Press – 4 Split Jerk 6 Strict Press – 4 Push Press – 2

5 minutes to achieve: Max Bar or Ring Muscle Ups (strict or kipping) OR Achieve Max Kipping Pull-Ups/Chest to Bar Pull-Ups OR Max Strict Pull-Ups/Chest

Bench Press Build Up E2MOM 8 Wide Grip Bench Press – 4 Bench Press 6 Wide Grip Bench Press – 3 Bench Press 3 Wide

“Puzzled” by DB For Time: (40 min cap) 33 Deadlifts 115/75 RX+ 135/95 MRX 95/65 200m Run/Row or .5k Bike 22 Shoulder to Overhead 55

Hang Clean Build Up E3MOM 21 – 15 – 9 – 5 – 1 “A Fool’s Choice” by DB For Time: (15 min cap) 21

HAPPY EASTER All Classes are Cancelled. Have a Happy Easter!

10 min AMRAP of OPT “Flight Simulator” – 5 unbroken Doubles – 10 unbroken Doubles -15 unbroken Doubles – 20 unbroken Doubles -25 unbroken Doubles

Back Squat Build-up E2MOM 12 – 10 – 8 – 6 – 4 – 2 – 1 “Team DB Cindy” 20min AMRAP: 5 Pull-ups RX+

Deadlift Build-up E2MOM 12 – 10 – 8 – 6 – 4 – 2 – 1 3 Rounds For Time: (21min cap) 600m Row/Run or

Split Push Press & Split Jerks E2MOM 6 Split Push Press (Left) – 6 Split Jerk (alt legs) 6 Split Push Press (Right) – 4

Clean & Hang Clean E2MOM 6 Cleans – 6 Hang Cleans 4 Cleans – 4 Hang Cleans 2 Cleans – 2 Hang Cleans 1 Clean

“Body Metamorphosis” by DB 3 Rounds for Reps of: 1 minute Bodyweight Deadlifts 1 minute Handstand Push-Ups or Bodyweight Shoulder to Overhead MRX 2/4” rise

HERO WOD “JT” 21-15-9 Rounds For Time: (18min cap) Handstand Push-Ups MRX 2/4″ Rise Ring Dips MRX Bar Dips Push-Ups In honor of Petty Officer

25min AMRAP: 25/20 Calorie Row/Bike or 500m Run 15 Sumo Deadlift High Pull 95/65lbs RX+115/75 MRX 65/45 10 Hang Snatch 5 Over the Bar Burpees

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) 6min AMRAP: Buy In: 600m Run/Row or 1.5k Bike 24

Thruster Build-up E2MOM 12 – 10 – 8 – 6 – 4 – 2 – 1 (from floor) 4 Rounds For Time: (16min cap) 21/18

“50/50 Chipper” by DB For Total Reps: 1 min Kettlebell Swings – Rest 1min 1 min Handstand Push-Ups MRX Hand Release Push-Ups – Rest 1min

Bench Press Build Up E2MOM 12 – 10 – 8 – 6 – 4 – 2 – 1 Team WOD 16min AMRAP: 16 Synchronized Kettlebell

ATHLETE’S CHOICE OPEN WOD 24.3 For Time: (15min cap) 5 rounds of: 10 Thrusters 95/65. MRX and ages 14-15. 65/45 10 Chest To Bar Pull-Ups

“Hang, Bang, Hungover” by DB 8min AMRAP: Buy In: 800m Run/Row or 2k Bike 8 Hang Power Snatch 16 WallBall Sit-ups 20/14lbs MRX 20/10lbs REST

“The Feast of Saint Patrick” by DB For Time: (38min cap) 800m Gaelic Get Away Run 17 Green Goblet Squats (KettleBell) 17 Irish Kettlebell Swings

OPEN WOD 24.3 For Time: (15min cap) 5 rounds of: 10 Thrusters 95/65. MRX and ages 14-15. 65/45 10 Chest To Bar Pull-Ups MRX Chin

15 min achieve a 1RM Snatch (Power or Squat) 3 Rounds For Time: (20min cap) 200m Run/Row or 0.5k Bike 10 Snatches 135/95lbs MRX 95/65

Sumo-Deadlifts E2MOM 12 – 10 – 8 – 6 – 4 – 2 – 1 For Time: (15min cap) 30 Sumo Deadlifts 225/155 MRX185/125lbs 150

Overhead Lunges & Overhead Squats E2MOM 8 Overhead Lunges – 4 Overhead Squats 6 Overhead Lunges – 3 Overhead Squats 4 Overhead Lunges – 2

Athlete’s Choice OPEN WOD 24.2 As many rounds and reps as possible in 20 minutes of: 300-meter row10 deadlifts 50 double -unders RX ages 16-54: 185/125

HERO WOD “HAVANA” 25min AMRAP: 150 Double-Unders 50 Push-ups 15 Power Cleans 185/125 MRX 135/85lbs Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo,

Run/Row 600m or Bike 1.5K E5MOM x 10min (score is the difference between time of the 2) Mainsite WOD For Time: (25min cap) 800m Run/Row

OPEN WOD 24.2 As many rounds and reps as possible in 20 minutes of: 300-meter row10 deadlifts 50 double -unders RX ages 16-54: 185/125 RX ages

Bench Press & Deadlift E2MOM 10 Bench Press – 10 Deadlifts 6 Bench Press – 6 Deadlifts 3 Bench Press – 3 Deadlifts 1 Bench

Back Squat & Front Squat E2MOM 4 Back Squat – 4 Front Squat 3 Back Squat – 3 Front Squat 2 Back Squat – 2

Push Press & Split Jerk E2MOM 4 Push Press – 4 Split Jerk 3 Push Press – 3 Split Jerk 2 Push Press – 2

ATHLETE’S CHOICE OPEN WOD 24.1: 21 dumbbell snatch (arm 1) 21 over the dumbbell lateral burpees 21 dumbbell snatch (arm 2) 21 over the dumbbell

Power Snatch to Snatch Balance: EMOM 2 – 2 – 2 @50-60% rest 2 minutes, adjust weight Hang Squat Snatch: EMOM 2 – 2 –

5 Rounds For Time: (35 Minute Cap) 500m Row/Run or 1.2K Bike 5 Power Cleans 95/65 RX+ 135/95 MRX 75/55 6 Front Rack Lunges (alternating)

OPEN WOD 24.1 For time: (15min cap)21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches,

10min to achieve a 10 rep Max Touch and Go Deadlift “Team WOD” For Time:(25min cap/both working) Partner 1 – 21 Calorie Row/Bike Partner 2

Strict Press Build-up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 HERO WOD TEAM “FALKEL” 25min AMRAP: 8 Handstand

Back Squat Build-up E3MOM 10 – 5 – 3 – 2 – 1 5 Rounds For Time: (21min cap) 21 Back Squats 95/65 RX+115/75 MRX

Open WOD 13.2 10min AMRAP: 5 Shoulder to Overhead 115/75lbs MRX 95/55 10 Deadlifts 15 Box Jumps/Step-Ups 24/20” MRX 20” *Start Immediately after 13.2* Workout

“LUKE” For time: (40min cap) 400m Run 15 Clean & Jerks 155/105lbs MRX 115/75 400m Run 30 Toes to Bar 400m Run 45 Wallball Shots

“HARPER” 23min AMRAP: 9 Chest to Bar Pull-Ups MRX Pull-Ups 15 Power Cleans 135/95 MRX 95/65 21 Air Squats 400-meter run with a 45/35lb plate

Open WOD 22.1 15min AMRAP: 3 Wall Walks12 Dumbbell Snatches (alt arms) 50/35 MRX 35/20lbs 15 Box Jump Overs 24/20” MRX 24/20” Step-ups *compare to

“THE 1 Mile Aerobic Test” by DB For Time: (15min cap) 400m Row – Rest 1min 200m Run – Rest 1min 200m Row – Rest

Hang Squat Clean Build-up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 5 Rounds For Time: (20min cap) 6

Split Jerk Build-up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 Team WOD 16min AMRAP: 8 Synchronized Split Jerk

15 min achieve a 20 rep max Bench Press “Presidential Picks” by DB 5 Rounds For Time: (20min cap) 15 Box Jumps/Step-ups 24/20” OR 10

“TK” 20min AMRAP: 8 Strict Pull-ups MRX Pull-ups 8 Box Jumps 36/30” MRX 24/20” 12 Kettlebell Swings 32/24kgs MRX 24/16kgs U.S. Army Major Thomas E.

For Time: (35min cap) 400m Run/Row or 1k Bike 21 Handstand Push-Ups RX+ Strict MRX 7 Wall Walks 15 Hang Cleans 9 Cleans 135/95 RX+165/115

Open WOD 22.3 For Time: (18min cap) 21 Pull-ups MRX Jumping Pull-ups 42 Double-Unders 21 Thrusters (weight 1) 18 Chest to Bar Pull-ups MRX Pull-ups

Row/Bike 15/12cal or 200m Run E3MOM x 12min (score is slowest time of the 4) “DBs vs KBs” by DB 3 Rounds For Time: (25min

CFHSV 9th Annual Valentines Day WOD (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 10 sets (5 each valentine alternating) of

Sumo Deadlifts, 15 min to achieve a 10 rep max TnG Sumo Deadlift 6min AMRAP: 600m Run/Row or 1.5k Bike Then: 9 Deadlifts 275/185lbs RX+315/215

15 min Build Up to a 1RM Snatch Open WOD 23.3 Start with a 6-minute time cap, complete as many reps as possible of: 5

“Where’s the BarBell?” by DB For Time: (35min cap) 800m Run/ROW or 2km Bike 5 Muscle-Ups (Ring) MRX Chest to Bar Pull-ups 25 WallBall Shots

Row / Bike 12/10cal or 200m Run E3MOM x 12min (score is slowest time of the 4) 6 Rounds For Time: (30min cap) 24/20 Calorie

Open WOD 23.2A 15min AMRAP: 5 Burpee Pull-ups 10 Shuttle Runs (1 rep = 50 ft) **Add 5 Burpee Pull-ups after each round** Immediately following

Hang Power Clean to Power Clean Build-up E2MOM 2-2 / 1-3 / 3-1 / 1-2 / 2-1 / 1-1 / 1-1 3min AMRAP: 30 Double

Shoulder to Overhead Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 Team WOD 2min AMRAP:(1min P1 works; 2min P2 works)

Front Squat Build Up E3MOM 10 – 5 – 3 – 2 – 1 3 Rounds For Time: (24min cap) 15 Front Rack Lunges (alt

Open WOD 23.1 14min AMRAP: 60 Calorie Row 50 Toes to Bar 40 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 30 Cleans 135/95lbs

HERO WOD “CAPOOT” For Time: (50min cap) 100 Push-ups 800m Run 75 Push-ups 1200m Run 50 Push-ups 1600m Run 25 Push-ups 2000m Run Officer James

For Time: (30min cap) 400m Run/Row or 1k Bike 15 Overhead Squats 95/65 RX+115/75 MRX 75/55lbs 15 Toes to Bar 30 Wallball Shots 20/14lbs to

Power Clean to Shoulder to Overhead Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 -1 “Punxsutawney Phil” by DB 12min

Deadlift Build Up E3MOM 20 – 15 – 10 – 5 – 1 Team WOD 20 min AMRAP: 200m Run/Row or .5 Bike (both athletes)

“DB Tabata Time” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate Dumbbell Left Arm Thrusters

Bench Press Build-up E3MOM 20 – 15 – 10 – 5 – 1 For time: (25min cap) 100 Sit-ups (anchored) 200m Run/Row or 0.5k Bike

Benchmark WOD “FRAN” 21-15-9 Reps For Time: (15min cap) Thrusters 95/65lbs MRX 75/55 Pull-ups MRX Ring Rows Rest 5min 10 Rounds For Time: (15min cap)3

“ELIZABETH” 21-15-9 Reps For Time (15min cap) Power Clean 135/95 MRX 95/65 Ring Dips MRX Bar Dips Core & Grip Development 10 Skin the Cats

For time: (33min cap) 200m Run /Row or 0.5k Bike 50 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 400m Run/Row or 1k Bike 40 Pull-up MRX

Clean & Jerk Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 MainSite WOD 7 Rounds For Time:

Power Snatch & Hang Power Snatch E2MOM 4 Power Snatch – 4 Hang Power Snatch 2 Power Snatch – 2 Hang Power Snatch 1 Power