CF Strength

Paused Sumo Deadlift
(2 second pause at knee)
3-3-3-3-3-3 (build in load)

CF WOD

8 Devils Press
20 Walking Lunges (10 down / 10 back)
10 Min AMRAP
Fitness: Unweighted Lunges
Performance/Open: Use Devils Press Dumbbells for Lunges

CF DRIVE

500/400 M Ski
20 DB Deadlift
15 Pull ups
10 DB Push Press
Rest 1 minute
5 Rounds

Adjusted Holiday Schedule
December 24th: 10:30am & Noon
December 25th- CLOSED
December 26th: CFH Noon, 4:30 & 5:40 /  CFHE 4:30, 5:30 & 6:30pm
December 31st: 6:30am, 10:30am & Noon
January 1st: 11am class, 12-1 Open gym

Capacity 9am @ CFH

3 Rounds
Row 400m
Rest :30
Row 200m
Rest :30
Row 600m
Rest :30
Row 400m
Rest 2 minutes

Score is total time to complete

Hero WOD  10:30 @ CFH

“Carse”

21-18-15-12-9-6-3
95 pound squat clean
Double-unders
185 pound deadlifts
24 inch box jump
Begin each round with a 50-meter bear crawl

Reminder CFHE is CLOSED for a CFL2 seminar. There will be NO open gym.

Reminder that CFHE is closed Today

WOD 

30 DB Hang Clean and Jerk
15 Pistols
5 Bar Muscle ups
3 Rounds
2:00 Rest
30 DB Goblet Squats
20 DB Push Jerks (10 each side)
10 Chest to Bar Pull ups
3 Rounds
Fitness: Burpee Pull ups

DRIVE

“Concept2 Triathlon”
Partner WOD
Ski 2,000m as a pair
1 Partner working while one completes flutter kicks
Bike 4,000m as a pair
1 Partner working while one completes air squats
Row 2,000m  as a pair
1 partner working while one completes DB Shoulder Press (one arm up and one down) *light*
Resting Movement is not scored (meant as an active recovery)
December 15th & 16th –  CFHE Closed for CFL2
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan 12:15
December 16th- Sunday Hero Wod at CFH AT 10am

Strength WOD

10 Minutes to find a heavy Snatch (power or squat)
Take 75-80% and complete the complex below
EMOM for 5 minutes
1 Snatch + 1 Snatch from below the knee + 1 Snatch from Above the knee

WOD

1 minute at each station
Power Snatch
Dball Squat
1 Min on the rower (70%)
4 Rounds
Score is total power snatch and dball
Fitness: 75/55
Performance: 95/65
Open: 95/65
Today the ROWING is not being scored, it is meant to be a recovery station & an active rest. Your focus and intensity should be on the Power snatch and Dball squat.
December 14th- Holiday Party & White Elephant at Delia Foley’s- 8:00 pm
Sign up for White Elephant HERE
December 15th & 16th –  CFHE Closed for CFL2
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan 12:15pm
December 16th- Sunday Hero Wod at CFH AT 10am

WOD

20-18-16-14-12-10
Box Jumps

Complete the work below after each set of Box Jumps:
1 Rope Climb
10 KB Swings
20 Sit ups

18 min Cap

Fitness: 53/35
Performance: 53/35
Open: 70/53

CORE WOD

:30 Push Ups
:30 Side Plank (L)
:30 Side Plank (R)
:30 Rest
5 Rounds

 

December 13th –  Free Oly Class starts at CFHE (available for next 5 weeks, 7:30pm on Thursdays)
December 14th- Holiday Party & White Elephant at Delia Foley’s- 8:00 pm
Sign up for White Elephant HERE ; No 6:30pm class at CFHE
December 15th & 16th –  CFHE Closed for CFL2
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am

Strength WOD

Front Squats 3/3/3/3/3
(same across- 75-80%)

WOD

50 DB Step ups
____ Double Unders
20 Toes to Bar
Rest 2 minutes
50 DB Front Squats
____ Double Unders
20 Toes to Bar
15 min Cap
Fitness: 150 Singles
Performance: 75 Doubles
Open: 100 Doubles (25 Toes to Bar)
December 13th –  Free Oly Class starts at CFHE (available for next 5 weeks, 7:30pm on Thursdays)
December 14th- Holiday Party & White Elephant at Delia Foley’s- 8:00 pm
Sign up for White Elephant HERE
December 15th & 16th –  CFHE Closed for CFL2
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am

WOD

3:00  min AMRAP
21 Power Clean
21 Burpees
Max Meters
3:00 Rest
3:00 AMRAP
18 Power Cleans
18 Burpees
Max Meters
3:00 Rest
3:00 AMRAP
15 Power Cleans
15 Burpees
Max Meters
3:00 Rest
3:00 AMRAP
12 Power Cleans
12 Burpees
Max Meters
3:00 Rest
3:00 AMRAP
9 Power Cleans
9 Burpees
Max Meters
Fitness: 95/65
Performance: 135/95
Open: 155/105

***During round of 21 it will be hard to get any meters,

but obviously we can get a plenty in as the sets decrease.
Load should be a challenge and not unbroken for 21***

DRIVE

2 – 4 – 6 – 8…….climb the ladder
Burpees to a plate
Plate overhead walking lunge (25 Ft)
Plate Ground to Overhead
Plate overhead walking lunge (25 Ft)
12 Min AMRAP
5 Min Rest
20-18-16-14-12-10-8-6-4-2
Wall-Balls
Sit-ups
December 13th –  Free Oly Class starts at CFHE (available for next 5 weeks, 7:30pm on Thursdays)
December 14th- Holiday Party & White Elephant at Delia Foley’s- 8:00 pm
Sign up for White Elephant HERE
December 15th & 16th –  CFHE Closed for CFL2
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am

CF Strength WOD

Strict Press 5/4/3/2/1
directly into
Push Press 5/4/3/2/1

CF WOD

7 Thrusters
11 Pull ups
6 Rounds
13 min Cap
Fitness (95/65)
Performance: 115/75
Open: 135/95

DRIVE WOD

1,000/750 M Row
20 Box Jump Overs
12 Devils Press
3 Rounds
December 14th- Holiday Party & White Elephant at Delia Foley’s- 8:00 pm
Sign up for White Elephant HERE
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am

Hero WOD 1pm @ CFHE

“Holleyman”

30 rounds for time:

5 Wall Balls (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

 

Capacity  5:30PM @ CFH

5 rounds
Row 2 minutes @ 80%
Rest :20

Rest 5 minutes

4 rounds
Row 2:30 @ 95%
Rest 3:40

Two separate scores, going for total calories!

Open Gym


1-3pm @ CFHE
5:30-7pm @ CFH

 

 

REMINDER Fed Hill is closed this weekend for an L1.  Harbor East is open to all IA Athletes!

WOD

20 Power Snatch
10 Syncro burpees
5 Rnds
5  minute rest
75 Devil’s Press
____ Toes to bar
(every time you switch partners on the Devil’s Press both partners complete the toes to bar)
35 min cap
Fitness: 5 (75/55)
Performance: 8 (95/65)
Open: 10 (95/65)

DRIVE

Every 4 minutes for 24 minutes (6 sets)
50 Doubles
20 KB Swings
20 Front Rack Lunges
Max Plate clean and jerk
Fitness: 100 singles (35/26) (25/15)

Performance: 50 Doubles (53/35) (35/25)