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″

WOD: A. DB 10 minute double under drill B. “Rowing Annie” 1000m row 50-40-30-20-10 rep rounds of: double unders sit-ups, ab-mat anchored 1000m row

WOD: A. Thruster 2-2-2-2-2 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

Happy Memorial Day CFHSV! Classes are cancelled today in honor of Memorial Day.

WOD: “Badger” 3 rounds for time of: 30 squat cleans 95/65 30 pull ups 800m run In honor of Navy Chief Petty Officer Mark Carter, 27, of

WOD 4 WARRIORS “21 Guns – A Memorial Day Salute” Partner 1: 21 pull-ups 21 burpee box jumps 20″ 21 firemans carry back squats 21 burpee box

WOD: A. Spend 10 minutes building up to a 2RM weighted pull up B. 5 rounds for time of: 400m run 21 DL 185/125

WOD: Back Squat: 5-5-10-20 E3MOM Bench Press: 5-5-10-20 E3MOM rest 2-3 minutes 1 minute max reps barbell bench press rest 2-3 minutes 1 minute max reps

WOD: A. Spend 10 minutes working on Turkish get ups and heavy KBS B. 2 rounds for time of: 30 KBS 32kg/24kg 30 T2B 600m run

WOD: Clean & Jerk: 3-3-2-2-2-1-1-1-1-1 E3MOM Cool down: 100 ab-mat butterfly sit-ups CFHSV Running & Endurance WOD: 3 x 800m, rest 2 minutes between sets 5 minute rest

WOD: A. Snatch: 1-1-1-1-1-1-1 B. 12 minute AMRAP of: 4 shoulder press 75/55 8 SDHP 75/55 12 front squats 75/55

WOD: “Eva” 5 rounds for time of: 800m run 30 KBS 32kg/24kg 30 pull ups

WOD: “Nasty Girls” 3 rounds for time of: 50 squats 7 muscle ups 10 hang power cleans 135/95 CFHSV is not saying Goodbye, but until next

WOD: #1: In 3 minutes, row 250m to 1 rope climb, then complete with the remaining time as many OHS 95/65 as possible rest 3 minutes

WOD: A. Weakness Work Training 16 minutes Athletes make 2 choices based on greatest weaknesses and alternate choice on even and odd minutes Alternating EMOM for

WOD: For time: 500m row buy in 3 rounds of: 21 bodyweight DL 21 box jumps 24/20 500m row cash out

WOD: A. Bench Press5-5-5-5-5 E3MOM B. Back Squat 5-5-5-5-5 E3MOM C. 2 attempts max reps double kettlebell strict press rest 2 minutes between efforts CFHSV Running

WOD: EMOM for 12 minutes: Odd: max reps squat clean thruster 115/85 Even: rest rest 4 minutes EMOM for 6 minutess: Odd: max reps CTB pull

WOD: “Barraza” 18 minute AMRAP of: 200m run 9 deadlifts 275/185 6 burpee bar muscle ups Enlarge image U.S. Army Staff Sergeant Ricardo Barraza, 24, of

WOD: A. Shoulder Press 4-4-4-4-4 E2MOM B. Push Press 3-3-3-3-3 E2MOM C. 5 minute AMRAP of: 500m row 30 barbell push presses 45/35 max reps HSPU CFHSV

WOD: A. Overhead Squat 3-3-3-3 E2MOM B. 20 minute AMRAP of: 34 stationary lunges 45/35 plates 34 SDHP 75/55 400m run

WOD: 1 minute AMRAP of double unders rest 1 minute 2 minute AMRAP of double unders rest 3 minutes 10 minute AMRAP of: 10 CTB pull

WOD: A. In 15 minutes, establish a 1RM Clean & Jerk B. 12 minute ascending AMRAP of: 1 ground to overhead 135/95 1 T2B 2 ground

WOD: A. Deadlift 1-1-1-1-1 E2MOM B 10 minute AMRAP of: 5 DL 185/125 200m sprint CFHSV Running and Endurance WOD 4 x 400m, rest 3 minutes between sets

WOD: “Isabel” 30 reps for time of: squat snatch 135#/95#

WOD: 30 min AMRAP of: 15 hand-release push ups 15 KBS 32/24kg 15 ab-mat anchored wall ball sit-ups 20/14 1 rope climb CFHSV Running & Endurance WOD: 5k

WOD: Complete the following for time of: 1000m row 10 muscle ups 100 double unders 10 muscle ups 25 burpees 10 muscle ups *****REMINDER* Our first

WOD: A. Back Squat E2MOM 5-5-5-5 B. 3 rounds for time of: 200m run 100m walking lunge 50 squats *REMINDER* Our first CFHSV Running & Endurance class

WOD: Complete the following for time of: 25 ab-mat sit-ups anchored 25 OHS 45/35 1200m run 50 ab-mat sit-ups anchored 50 front squats 45/35 800m run

* WOD: A. Spend 20 minutes warming up and working on HSPU Ring Dips Push-ups B. “JT” 21-15-9 reps for time of: HSPU Ring Dips Push-Ups In honor