WOD: A. Bench Press: 10-10-10-10 E3MOM B. In 4 minutes complete: Hand Release Push Ups 15/10 400m run max reps Hand Release Push Ups with remaining

WOD:“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,

WOD: A. OHS 3-2-1-1-1 E3MOM B. Strict Press 10-10-10-10 E3MOM C. Complete the following for time of: 50 barbell OHS 45/35 50 barbell strict press 45/35

WOD: A. Spend 15 minutes working on mobility and rope climb technique B. 18 minute AMRAP of: 18 KBS 24kg/16kg (scale up 32kg/24kg) 36 double unders

WOD: A. Spend 10 minutes building up to a tough triple on deadlift B. 15 minute AMRAP of: 1200m run then in the remaining time AMRAP

WOD: A. Behind the neck jerk 1-1-1-1-1-1 E2MOM B. 10 minute ascending AMRAP of: 1 HSPU 1 power clean 145/100 2 HSPU 2 power cleans 145/100

WOD: A. Back Squat: in 25 minutes achieve a 20 rep max back squat and a 5 rep max back squat after the 20RM B. 4

WOD: A. Spend 15 minutes working on mobility, squat, running and burpee technique B. Complete for time “Cardiac Collapse” 400m run 25 burpees 400m run 25

WOD: “Hotshots 19” 6 rounds for time of: 30 squats 19 power cleans 135/95 7 strict pull-ups 400m run SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

WOD: Complete the following for time of: run 1 mile row 1000m run 800m row 500m run 400m row 250m Cool Down: 5-10 minutes of any

WOD: A. Spend 10 minutes building up to a tough triple on Power Cleans to Front Squats B. Spend 10 minutes working on toes to bar

WOD: With a continuously running clock: 0 minute mark complete 1 round AFAP of: 10 tough but unbroken DL (95/135/155/185/205/225/275) 400m sprint 20 KBS unbroken (8/12/16/20/24/32)

WOD: “J.T” 21-15-9 reps of: HSPU Ring Dips Push Ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was

WOD: A. Spend 10 minutes working up to a tough triple on deadlift and working on technique B. Spend 10 minutes working up to a tough

WOD: “CrossFit Total” 10 minute warm up 15 minutes 3 attempts at the Squat 15 minutes 3 attempts at the Press 15 minutes 3 attempts at

WOD: (for 8am and 9am classes) 1600m run 50 KBS 24kg/16kg 1000m row 45 WBS 20/14 10′ 800m run 40 pull-ups CFHSV Running & Endurance WOD: 2 minute

WOD: A. 1 and 1/4 OHS 3-3-2-2-2 E3MOM B. 12 minute AMRAP of: 10 burpees 25 double unders Cool Down: 5-10 minutes of any of the

WOD: A> Deadlift: 3-2-2-1-1-1 E2MOM B. Complete the following for time of: 10 deadlifts 275/185 10 pull ups 800m run 15 deadlifts 275/185 15 pull ups

WOD: A. Spend 20 minutes working on kettle bell drills in WOD and rope climb technique B. Kettlebell Krazy “Not for the Fainthearted” males 24kg/1.5 pood,

WOD: A. Snatch Balance 3-2-1-1-1 E2MOM B. EMOM Training for 20 minutes Odd minute = 5 power snatch (155, 135, 115, 95, 85, 75, 65, …)

WOD: “Hope” 3 rounds of: burpees power snatch 75/55 box jumps 24″/20″ thrusters 75/55 CTB pull ups “Hope” has the same format as Fight Gone Bad.

WOD: A. Squat Clean 3-2-1-1-1 E2:30MOM B. Squat Clean Training: max reps TnG/Unbroken squat cleans 95/65 rest 3 minutes max reps TnG/Unbroken squat cleans 135/95 rest

WOD: A. Bench Press: 3-3-3-3-3 E3MOM B. In 3 minutes complete a 400m run At the end of the 3 minutes start: 3 minute AMRAP of:

WOD: A. Spend 20 minutes working on muscle ups and thruster technique B. COmplete the following for time of: 15 thrusters 135/95 7 muscle ups 10

WOD: A. Turkish Get Up Training: spend 20 minutes working on and accumulating 50 Turkish get ups at a tough weight B. EMOM Training for 20

WOD: A. back squat 5-5-5-5 E3MOM B. 30 seconds max reps thrusters 115/80 rest 1 minute 30 seconds max reps pull ups or muscle ups rest

WOD: “Gallant” For time: run 1 mile with a 20/14 pound wallball 60 burpee pull ups run 800m with a 20/14 pound wallball 30 burpee pull

WOD: A. In 10 minutes, build up to a 3RM TNG squat snatch B. Spend 5 minutes working on HSPU C. 14 minute AMRAP of: 5

WOD: 2 rounds for time of: 1000m row 50 burpee over the box jumps 24″/20″ Cool Down: 5-10 minutes of any of the following: stretching, flexibility,

WOD: A. In 10 minutes, build up to a 1RM shoulder to overhead B. Complete the following for time of: 800m run 30 shoulder to overhead

WOD: 1 MINUTE SPRINT TRAINING : 1 MINUTE REST 1:1 work/rest ratio CHIPPER 1 minute max reps hand release push ups rest 1 minute 1 minute

WOD: A. 1 and 1/4 front squats 3-3-3-3 E3MOM B. Complete the following for time of: 5 squat cleans 185/125 20 pull ups 4 squat cleans

WOD: A. In 10 minutes, build up to a 1RM deadlift B. 30 minute AMRAP of: 500m row 25 hand release push ups 800m run 25

WOD: A. Spend 15 minutes working on and setting up muscle-up and HSPU areas B. “Nate” 20 minute AMRAP of: 2 muscle ups 4 HSPU 8

WOD: In 3:30 run 400m, then in the remaining time complete as many OHS 95/65 as possible rest 3:30 In 3:30 run 400m, then in the

WOD: A. E3MOM Bench Press: 3-2-1-1-1 B. E2MOM weighted pull ups: 1-1-1-1 C. 8 minute AMRAP of: 5 double push up burpees 10 pull-ups

WOD: A. Spend 5 minutes working on double unders and 5 minutes working on HSPU B. 15 minutes AMRAP of: 50 double unders 8 HSPU 10

WOD: A. In 10 minutes build up to a 1RM power snatch B. Spend 10 minutes working on and setting up muscle-up area C. 10 rounds

WOD: A. Shoulder Press: 5-3-2-1-1-1 E2:30MOM B. Complete the following for time of: 21-15-9 push press 95/65 KBS 24kg/16kg burpees

WOD: “Omar” Complete the following for time of: 10 thrusters 95/65 15 bar facing burpees 20 thrusters 95/65 25 bar facing burpees 30 thrusters 95/65 35

WOD: A. Spend 10 minutes working on OHS techniques and build up to a tough double B. Complete the following for time of: 500m row 10

WOD: A. Sumo Deadlift 5-3-2-1-1 E2MOM B. 4 rounds for time of: 10 sumo-deadlifts 225/155 10 T2B 10 lateral jumps over bar

WOD: A. Spend 10 minutes working on pistol and pistol scales B. Complete the following for time of: 50 WBS 20/14 10’/9′ 50 CTB pull-ups 50

WOD: A. Bench Press: 10-7-5-3-1 E3MOM B. 1 minute AMRAP barbell bench press 45/35 C. “Annie” 50 double unders 50 ab-mat anchored sit-ups 40 double unders

WOD: A. Weighted pull-ups 3-2-1-1-1 E2MOM B. Complete the following for time of: 10-9-8-7-6-5-4-3-2-1 reps of: front squats 95/65 pull ups 400m run 1-2-3-4-5-6-7-8-9-10 reps of:

WOD: A. Cluster 1.2.3 = 1 snatch to 2 snatch balance to 3 OHS x 4 sets E3MOM. Build up in weight each set. B. Complete

WOD: “Brehm” Complete the following for time of: 10 rope climbs 15′ 20 back squats 225/155 30 HSPU 40 calorie row Enlarge image U.S. Army Sergeant

WOD: A. In 10 minutes, work up to a 1RM power snatch B. In 10 minutes, work up to a 1RM squat clean & jerk C.

WOD: Complete the following for time of: 200m run 20 double unders 20 no push up burpees 400m run 40 double unders 40 stationary alternating lunges

WOD: “A Chipper with a Final Catch” Complete the following for time of: 25 HSPU 25 CTB pull ups 25 WBS 20/14 10′ 25 KBS 32kg/24kg

WOD: A. In 10 minutes achieve a 3RM OHS rest 5 minutes B. 10 minute AMRAP of: max reps burpee muscle-ups or max reps double push-up

WOD: A. Every even minute for 20 minutes: 2 clean & jerks (full squat), a tough 2 Males choose from 225, 205, 185, 155, 135, 95

WOD: A. Spend 15 minutes working on HSPU and double unders B. Complete the following for time of: 10 HSPU 50 double unders 10 ring dips

WOD: “Jackie” Complete the following for time of: 1000m row 50 thrusters 45/35 30 pull ups

WOD: Complete the following for time: 1200m run 45 KBS 32kg/24kg 800m run 35 KBS 32kg/24kg 400m run 25 KBS 32kg/24kg 200m run 15 KBS 32kg/24kg

WOD: With a continuously running clock: o minute mark run 200m AFAP 3 minute mark run 400m AFAP 7 minute mark run 800m AFAP 13 minute

WOD: A. Shoulder Press: 5-5-5 E2MOM Push Press: 3-3-3 E2MOM Back Rack Jerk: 1-1-1-1 E2MOM B. 1 minute AMRAP of: Barbell strict press 45/35 rest 2

WOD: A. Back Squat: 6-6-6-6 E3MOM B. Complete the following for time of: 5 chin ups 5 OHS 95/65 5 T2B 25 double unders 10 chin

WOD: A. Spend 10 minutes working on GHD hip extension technique B. Complete the following for time: 500m row 50 ab-mat unanchored sit-ups 40 hand release

WOD: “D.T.” 5 rounds for time of: 12 deadlifts 155/105 9 hang power cleans 155/105 6 push jerks 155/105 Enlarge image In honor of USAF SSgt

WOD: “Fight Gone Bad” In this workout, you move from each of five exercises after a minute. This is a five minute round from which a

WOD: A. Spend 10 minutes working on thruster technique B. Spend 10 minutes working on pull-up technique C. “Fran” 21-15-9 reps of: thrusters 95/65 pull-ups

Happy 4th of July! All classes are cancelled today.

WOD: Complete the following for time of: 500m row 400m run 80 double unders 70 ab-mat anchored sit-ups (military style) 60 KBS 24/16 50 hand release

WOD: A. Deadlift: 3-3-3-3-3 E2:30MOM B. Complete the following in any order or rep scheme as desired. The key is to get all reps done AFAP.

WOD: A. Front Squat: 10-10-10-10 E3MOM B. In 3 minutes complete 10 WBS 20/14 10′ 20 Shoulder to OH 45/35 Max reps double unders Score =

WOD: “Johnson” 20 minute AMRAP of: 9 deadlift 245/165 8 muscle ups 9 squat cleans 155/105 Enlarge image 1st Lt. Michael E. Johnson, 25, of the

WOD: A. Shoulder Press: 1-1-1-1 Push Press: 3-3-3-3 Push Jerk: 5-5-5-5 E2MOM. Try to increase the load on each of the 12 sets B. 5 minute

WOD: A. 2 squat cleans EMOM for 10 minutes B. Complete the following for time of: 800m ROW 35 WBS 20/14 10’/9′ 800m RUN 35 thrusters

WOD: Complete the following for time of: 50m walking lunge 50 hand release push-ups 50 double unders 25 knees to elbows 5 rope climbs 15′ 50

WOD: A. Speed Deadlift: 10 x 2 EMOM B. 21-15-9 reps for time of: deadlift 315/205 box jumps 30″/24″

WOD: A. Back Squat: 5-5-5-5-5 E2MOM B. OHS 4-3-2-1 E2MOM C. Death by 10 meters, EMOTM until failure Increase one 10m run every minute until failure CFHSV

WOD: Complete the following Chipper for time: 15 squat clean thruster 95/65 20 T2B 25 box jumps 24″/20″ 30 hand release push ups 35 ab-mat unanchored

WOD: “Helen” 3 rounds for time of: 400m run 21 KBS 24/16kg 12 pull ups

WOD: A. Power Clean 3-2-1-1-1 E2MOM B. “Power Elizabeth” 21-15-9 reps for time of: Power Clean 135/95 Ring Dips CFHSV Running & Endurance WOD: run 2 miles 20

WOD: A. Bench Press: 3-2-2-1-1 E2MOM B. For time: 500m row 30 WallBall Push-ups 800m run 20 WallBall Push-ups 1500m row 10 WallBall Push-ups

WOD: “Klepto” 4 rounds for time of: 27 box jumps 24″/20″ 20 burpees 11 squat cleans 145/100 Enlarge image U.S. Air Force Major David “Klepto” L.

WOD: A. Dumbbell or KBS push press: 5-5-5-5-5 E2MOM B. 12 minute AMRAP of: 50 double unders 12 KBS 32/24kg 6 split jerk alternating feet 135/95

WOD: A. Row sprints: Row 200m AFAP, rest 1 minute Row 250m AFAP, rest 1 minute Row 300m AFAP, rest 2 minutes Row 350m AFAP, rest

WOD: A. In 10 minutes, build up to a 2RM TnG Squat Snatch B. 3 rounds for time of: 10 squat snatch 95/65 400m run 10

WOD: “Nutts” Complete the following for time of: 10 HSPU 15 DL 250/175 25 box jumps 30″/24″ 50 pull ups 100 WBS 20/14 10’/9′ 200 double

WOD: A. Spend 10 minutes working on HSPU B. 5 rounds for time of: 15 thrusters 95/65 15 pull-ups CFHSV Running & Endurance WOD: Hill Repeats: 1 mile

WOD: A. Deadlift: 4-3-2-1-1 E3MOM B. 10 rounds for time of: 15 deadlifts 135/95 15 hand release push ups

WOD: For time: 20 WBS 20/14 10’/9′ 20 ab-mat sit-ups unanchored 20 box jumps 24″/20″ 20 ring rows 20 hand release push ups 20 thrusters 75/55

WOD: A. Back Squat: 5-4-3-2-1 E2MOM B. OHS: 3-3-3-3 E2MOM C. 1 minute AMRAP of double unders rest 1 minute 1 minute AMRAP of double unders

WOD: A. Bench Press: 10-7-4-2-1 E3MOM B. Complete the following for time of: 500m row 20 hand release push ups 20 KBS 24/16kg 15 hand release

WOD: 6 minute AMRAP of: 800m run max reps sit-ups ab-mat anchored rest 3 minutes 5 minute AMRAP of: 600m run max reps sit-ups ab-mat anchored

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

WOD: A. EMOM for 5 minutes: 10 thrusters 95/65 rest 10 minutes B. 15 minute AMRAP of: 15 power snatch 75/55 15 OHS 75/55 250m row CFHSV

WOD: “Schmalls” Complete the following for time of: 800m run Then 2 rounds of: 50 burpees 40 pull ups 30 one-legged squats 20 KBS 24/16 10

WOD: A. Deadlift: 5-5-5-5-5 E3MOM B. 12 minute AMRAP of: 30 double unders 15 hang power snatch 75/55 3 wall walks

WOD: A. Spend 10 minutes working on GHD sit-ups and Toes To Bar B. Complete the following for time of: 1000m row 20 GHD sit-ups 800m

WOD: A. Power Clean 3-3-3-3-3 E2MOM B. 20 minute on the minute drills: Even: 5 front squats: 185/175/165/155/135/115/105/95/85/75/65 Odd: 5 pull ups: ring/CTB/COB/ring rows If you

WOD: Complete the following for time: 10 Shoulder Press 115/85 15 OHS 115/85 20 Push Press 115/85 25 Front Squat 115/85 30 Push Jerk 115/85 35

WOD: “Nancy” 5 rounds for time of: 400m run 15 OHS 95/65

WOD: A. EMOM for 12 minutes Odd: max reps KBS 32kg/24kg/16kg Even: rest rest 4 minutes EMOM for 6 minutes Odd: max reps anchored ab-mat sit-ups

WOD: A. In 15 minutes, build up to a 1RM power clean B. 5 rounds for time of: 3 power cleans 205/135 10 burpee pull-ups

WOD: A. Front Squat 8-6-4-2 E2MOM B. 3 rounds for time of: 30 KBS 24kg/16kg 25 WBS 20/14 10’/9′ 20 box jumps 24″/20″