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Diet & Nutrition >>

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“The MLK Muscle-Up Mile ” by DB

For Time: (35min cap)

805 meter Row

Then:

10 – 8 – 6 – 4 – 2 – 1

Muscle-Ups (Ring)   MRX Burpee Chest to Bar Pull-Ups

20 – 18 – 16 – 14 – 12 – 10

WallBalls   20/14lbs to 10/9′   MRX 20/10 to 9′

(i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……1 MU & 10 WBs.)

Then:

804 meter Row

Core Development
2 Rounds/Sets NOT for Time:

30sec L-Sit on Floor, Rings or Parallettes

15 Barbell or Banded Good Mornings
30 Russian Twists

15 Butterfly Weighted Sit-ups

 

“JERRY”

For Time: (40min cap)
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

OR BOTH (Athletes choice)

“GRIFF”

For Time: (25min cap)

Run 800 meters
Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

 

 

Overhead Build-Up   E2MOM (from floor)

5 Strict Press – 4 Push Press – 3 Shoulder to Overhead

4 Strict Press – 3 Push Press – 2 Shoulder to Overhead

3 Strict Press – 2 Push Press – 1 Shoulder to Overhead

12min AMRAP:

200m Run or Row or 0.5km Assault Bike
5 One Arm Kettlebell Shoulder to Overhead  24/16kgs  RX+32/24   MRX 20/12

10 One Arm Kettlebell Overhead Lunges (alt/stationary)
5 One Arm Kettlebell Shoulder to Overhead MRX 20/12kgs
10 One Arm Kettlebell Overhead Lunges

Rest 3min

6min AMRAP:

200m Run or Row or 0.5km Assault Bike
5 Shoulder to Overhead   115/75   RX+135/95   MRX 95/65

10 Barbell Overhead Lunges

 

 

CFHSV Running & Endurance WOD:

400m run, rest :30

600m run, rest :45

800m run, rest 1:00

1000m run, rest 1:30

800m run, rest :45

600m run, rest :30

400m run

 

 

 

Alternating Hang Power Snatch & Squat Snatch Build-Up   E2MOM

1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

MainSite WOD

For Time : (21min cap)
15 Muscle-Ups   MRX Burpee Chest to Bar

150 Double-Unders
12 Muscle-Ups
120 Double-Unders
9 Muscle-Ups
90 Double-Unders

Core & Snatch Development

30 Right Knee to Left Elbow Plank Tucks

30 Barbell or PVC Sotts Press (snatch grip)

30 Left Knee to Right Elbow Plank Tucks

30 Evil Wheels

 

 

For Time Alternating Reps of: (25min cap)

25 – 20 – 15 – 10 – 5 – Kettlebell Sumo Deadlift High Pull
5- 10 – 15 – 20 – 25 – Goblet Squats
25 – 20 – 15 – 10 – 5 – Russian Kettlebell Swings

5 – 10 – 15 – 20 – 25 – Wallball Sit-Ups
Kettlebells =   24/16kgs   RX+ 32/24   MRX 20/12kgs

Wallballs =   20/14lbs   MRX 20/10 lbs

Core & Grip Development

10 Skin the Cats
100m Plate Pinch Carry
20 Barbell Good Mornings

100m Kettlebell Heavy Farmer’s Carry

30 Banded Pull-Aparts

 

 

Split Clean   EMOM (alt legs)

2 – 2 – 2  

Rest 2min/Adjust Weights

Hang Split Snatch   EMOM (alt legs)

2 – 2 – 2

Rest 2min/Adjust Weights

Split Jerk (from floor)   EMOM (alt legs)

2 – 2 – 2 

“Raise the Roof” by DB

For Time: (20min cap)

200m Run
20 Handstand Push-Ups
200m Run
20 Split Clean & Push Press (alt legs)

200m Run

20 Hang Split Snatch (alt legs)

200m Run
20 Split Jerk (alt legs)
200m Run

20 Shoulder to Overhead   115/75   RX+135/95   MRX 95/65

Rest 1min

Finisher:

Max Handstand Hold on Wall

 

 

 

Deadlift Build-Up   E2MOM

3 – 2 – 2 – 1 – 1 – 1

“The OX ” by DB
10 Rounds For Time: (30min cap)

2 Deadlift   315/215   MRX 255/165
4 Over the Bar Burpees
6 Chest to Bar Pull-Ups   MRX Pull-Ups
12 Barbell Push-Ups   MRX Push-Ups

24 Double Unders

Curls & Stretching

2 x 20 Bottom’s Up KB Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

2 x 20 Barbell Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

 

 

Front Squat   E3MOM

10@65% – 8@75% – 6@80% – 4@85% – Max Reps@80%

9min AMRAP:

1 Squat Clean   135/95   MRX 95/65

2 Hang Squat Clean
3 Front Squats
4 Barbell Front Rack Lunges

9 Wallball Sit-Ups   20/14lbs   MRX 20/10lbs

Core & Single Leg Squat Development

2 sets 10-20 reps Double Kettlebell Overhead Lunges
2 sets 10-20 Reps Pistols (alt legs)
1min Wall Iron Chair Sit Holding 25/15lb plate

 

 

“JARED”

4 RFT: (45min cap) 

Run 800m

40 Pull-Ups

70 Push-Ups

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

 

 

“The Medley Mile” by DB

For Time: (30min cap)

400m Run/Row or 1km Assault Bike
40 Sumo Deadlift High Pull   95/65   RX+115/75   MRX 75/55

Rest 1min

200m Run/Row or 0.5km Assault Bike

20 Thrusters

Rest 1min

400m Run/Row or 1km Assault Bike
40 Box Jumps   24/20”   RX+30/24   MRX 20/18”

Rest 1min

200m Run/Row or 0.5km Assault Bike
20 WallBall Shots   20/14lbs to 10/9’   MRX 20/10lbs to 9’

Rest 1min

400m Run/Row or 1km Assault Bike

40 Hang Power Snatch

Core Development

20 Evil Wheels
1min High Plank Hold

20 Reverse Rower Tucks

1min Low Plank Hold

 

 

CFHSV Running & Endurance WOD:

1200m run

rest 1:00

6 x 100m sprint, 100m recovery walk between efforts

1200m run

rest 1:00

6 x 100m sprint, 100m recovery walk between efforts

1200m run

 

 

EMOM x 12 One Arm KB/DB Strict Press

Odd min = 5-15 reps Left Arm
Even min = 5-15 reps Right Arm

4 Rounds For Time: (20min cap)
5 Strict Handstand Push-Ups   MRX Kipping

10 Toes to Bar or WB Sit-Ups   20/14lbs   MRX 20/10lbs

15 Kettlebell Swings   24/16kgs   RX+32/24   MRX 20/12kgs

20. Calorie Row/Assault Bike or 300m Run

Handstand Walk Development

2 Pike Walks around Box each direction
2 sets 10 Shoulder Taps Handstand on Wall

3-5 Attempts HandStand Walk
1min Handstand Hold on Wall or Freestanding

 

 

Cluster Build-Up   E2MOM x 14min

3 Deadlifts to 2 Power Cleans to 1 Hang Clean

For Time: (16min cap)
24 Deadlifts   135/95   RX+185/125   MRX 95/65

18 Power Cleans
12 Hang Cleans
9 Over Bar Burpees

Rest 2min/Add Weight/Reduce Weight

18 Deadlifts   165/115   RX+205/135   MRX 115/75

12 Power Cleans
9 Hang Cleans
6 Over Bar Burpees

Rest 2min/Add Weight/Reduce Weight

12 Deadlifts   185/125   RX+225/155   MRX 135/95

9 Power Cleans
6 Hang Cleans
3 Over Bar Burpees

*Athletes can start at top or bottom*