Strength  WOD

Every 90 Seconds for 15 Minutes Complete Squat Cleans
1- 5 Reps
2- 5 Reps
3- 3 Reps
4- 3 Reps
5- 2 Reps
6- 2 Reps
7- 1 Rep
8- 1 Rep
9- 1 Rep
10- 1 Rep
25 total reps build up in load
Score is the heaviest Weight ahieved

WOD

10 Power Cleans
30 Air Squats
5 Rounds
15 minute Cap
Fitness: 95/65
Performance: 135/95
Open: 155/105

It’s going to be hard to hit the time cap with if you go too heavy.
The weight should be moderate, but not heavy.  Each round should be done in 3 minutes.

***Save the Date***
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am
December 24th to 31st – Schedule Adjusted for the Holidays

Accessory 

:30 each side Suitcase Carry- kb or db (each side)
:30 each Side Plank (each side)
4 Rounds
**Take 5-10 seconds to transition, but overall this should be about 10 minutes.
Go heavy on the Suitcase carry.**

WOD

10 Pull ups
15 Sit ups
30 Double Unders
15 min AMRAP

DRIVE 5:30 @ CFH

10 DB Push Press
10 Cal Row
10 Goblet Squat
10 Cal Ski

24 Minutes

***Save the Date***
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am
December 24th to 31st – Schedule Adjusted for the Holidays

Strength WOD

Every 2 minutes for 10 minutes (same weight across)
One Front Squat with a pause in the bottom + 2  Front Squats
**This should take 15 min.- athletes should have 5 min. to build up in load before the 10 starts

WOD

2 Deadlifts
2 Handstand Push ups
4 DL
4 HSPU
6 DL
6 HSPU
8 DL
8 HSPU
10 min AMRAP
Do not climb the ladder- start over after the sets of 8
Score total reps
Fitness: 185/125 (HSPU- Kneeling shoulder press)
Performance: 225/155
Open: 275/175

***Save the Date***
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am
December 24th to 31st – Schedule Adjusted for the Holidays

CF WOD

“OPEN TEST “
AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups

DRIVE WOD

Every 5 minutes for 25 minutes
200 M Run
50 Double Unders
15 Pull ups
Max Wall Ball

 

***Save the Date***
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am
December 24th to 31st – Schedule Adjusted for the Holidays

Congratulations to our November Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of November.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Anthony Napolitano   24 Ashley Arnett   22 Emily Mahoney  20 Fernando Elizalde   29 Jaclyn Sienkiewicz   25 Imran Shaukat   21 Jessica Konigsberg  21 Jorge Maciel   20 Kaitlyn Elizalde    22 Mindabeth Levin   22 Ryan Shovlin   23 Next time you see them around the gym, give them a high five (or a hug, hugs are great too)! We do our best to make sure we give credit to everyone who has reached the 20 classes each...

CF Strength WOD

Back Squat
5 reps @ 70%
4 reps @ 75%
3 reps @ 85%
2 reps @ 90%
1 rep @ 95%
6 reps @ 80-85%

CF WOD

____Row
20 Push Ups
15 Hang Cleans
4 Rounds
13 min Cap
Fitness: (95/65) 200 M
Performance: (115/75) 250 M
Open: (135/95) 250 M

DRIVE WOD

10 Burpee Box Jump
20 Alt DB Snatch
10 Weighted Step ups
20 Sit ups
24 min AMRAP
***Save the Date***
December 3rd- Battle of Baltimore Registration goes live!
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s