WOD: A. Back Rack Jerk: 1-1-1-1 E2MOM Jerk: 1-1-1-1 E2MOM Shoulder Press: 5-5-5 E2MOM B. Ascending 7 minute AMRAP of: 1 HSPU 2 KBS 32kg/24kg 2

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

WOD: “Donny” 21-15-9-9-15-21 reps of: Deadlift 225/155 Burpees Enlarge image U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion,

Barbells For Boobs “Amazing Grace” 30 clean and jerks for time 135/95 WOD starts at 9am, athletes arrive at 830am to warm up. Families and friends are

WOD: Backwards Filthy 50 For time: 50 double unders 50 burpees 50 WBS 20/14 10′ 50 back/hip extensions 50 push press 45/35 50 knees to elbows

WOD: A. 10 rounds with a 2 minute rest in between, any combination of: 400m run and 10 air squats OR 500m row and 10 air

WOD: A. Bench Press 4-4-4-4-4 E3MOM 4 minute AMRAP of: butterfly ab-mat sit-ups B. Shoulder Press 4-4-4-4-4 E3MOM 4 minute AMRAP of: anchored an-mat sit-ups

WOD: A. Strength Super Sets Back Squat 3, Thruster 3, Back Squat 2, Thruster 2, Back Squat 1, Thruster 1 E3MOM B. 3 rounds for time

WOD: Complete the following for time of: 25 burpees 25 V-ups 25 KBS 32/24/16 200m run 20 burpees 20 V-ups 20 KBS 32/24/16 400m run 15

WOD: “Dobogai” 7 rounds for time of: 8 muscle ups 22 yard farmers carry dumbbells 50/35# or kettle bells 24/16kg Enlarge image U.S. Army Captain Derek

WOD: #1 In 3 minutes row 300m then complete with the remaining time as many power snatches at 95/65 or 115/80 rest 3 minutes #2 In

WOD: A. Deadlift 7-7-7-7-7 reps E3MOM B. Complete the following for time of: 1200m run 3 rope climbs 15′ 800m run 2 rope climbs 15′ 400m

WOD: A. Spend 10 minutes finding a tough 5 TnG Power Clean to Overhead B. Even Odd OTM 14 minutes: Even = 5 Power Cleans Odd

WOD: A. Strength Super Sets Back Squat 5, Front Squat 5, Back Squat 4, Front Squat 4, Back Squat 3, Front Squat 3: E3MOM for each

WOD: A. Snatch Cluster of 1 power snatch to 1 hang squat snatch EMOM for 8 minutes B. 6 minute AMRAP of: 6 pull-ups (scale up

WOD: A. 3 x 400m Sprints E4MOM B. 12 minute AMRAP of: 12 WBS 20/14 10′ 12 deadlift 205/135 12 strict push-ups REMINDER: The 315pm class starts

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

WOD: A. E3MOM TnG/Unbroken Clean and Jerk 5-5-3-3-3 B. In 3 minutes, max reps hang clean & jerk 135/95 rest 3 minutes In 2 minutes, max

WOD: Complete the following for time of: “15/30 Chipper” 15 squat cleans 135/95 30 toes to bar 15 shoulder to overhead 135/95 30 box jumps 24″/20″

WOD: A. Spend 10 minutes working on mobility and GHD sit-ups/ab-mat anchored technique. B. Spend 10 minutes building up on deadlift and determining scale weight if

WOD: A. Snatch Training EMOM for 10 minutes 2 Squat Snatches at 65-75% B. 3 rounds for time of: In 3 minutes: row 250m run 200m

WOD: A. Spend 15 minutes working on mobility and rope climb and KBS technique. B. Complete the following for time of: 10 KBS 24kg/16kg (scale up

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

WOD: “Helton” For time: Three rounds of: 800m run 30 reps, squat cleans 135/95 30 burpees Enlarge image U.S. Air Force Security Forces 1st Lt. Joseph

A. Spend 15 minutes working on mobility and hang power snatch technique B. Complete the following for time of: 21 hang power snatch 115/80 42

WOD: A. Front Squat 3-3-3-3-3 E3MOM B. Strict Press 3-3-3-3-3 E3MOM C. In 8 minutes, complete as many burpee muscle ups or double push-up burpee pull-ups

WOD: A. Spend 15 minutes working on mobility and hang power clean technique B. 2 rounds for time of: 50 double unders 15 toes to bar

WOD: Complete the following chipper for time: “25/50 Chipper” 25 pull ups 50 hand release push ups 25 hang squat clean 95/65 50 double unders 25

WOD: A. Deadlift 3-3-2-2-2 E2MOM B. “Dead CrossFitters Jumping” 4 rounds for time of: 7 deadlift over the bar burpee 315/215 10 ring dips 35 double

WOD: “Tabata Training!” Tabata air squat to wall ball rest 1 minute Tabata pull-ups rest 1 minute Tabata push-ups hand release rest 1 minute Tabata sit-ups

WOD: “Ryan” 5 rounds for time of: 7 muscle ups 21 burpees Enlarge image Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July

WOD: A. Bench Press: 5-5-5-5-5 E3MOM B. Max reps 95#/65# bench press x 2 sets E3MOM C. “Annie” 50-40-30-20-10 rep rounds of: double unders sit-ups ab-mat

WOD: CFHSV Triple Triathlon Complete the following for time of: 1000m row 1 mile run 15 burpee pull ups 750m row 800m run 10 burpee pull

WOD: “CFHSV’s Growing Concerns” Complete the following for time of: 10 squat snatches 95/65 2 wall walks 15 squat cleans to overhead 135/95 4 wall walks

WOD: A. Spend 15 minutes working on mobility and pull-up/CTB pull-up technique B. 10-9-8-7-6-5-4-3-2-1 reps of the triplet: chest-to-bar pull-ups box jumps 30″/24″ WBS 20/14 10′

WOD: Complete the following ascending chipper for time of: 100m run 10 double push-up burpee pull-ups 15 front squats 95/65 200m run 20 toes to bar

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