Strength WOD

Front Squats (build up in load)
3/3/3/3/3/3

WOD

1:00 on 1:00 Off for 14 minutes
___ Doubles
Max Hang Squat Cleans
Fitness: (75 Singles)  115/75
Performance: (35 Doubles) 155/105
Open: (45 Doubles) 185/125

The load should be heavy.

About 30 seconds of doubles then 20-30 seconds to grab on to the bar
and get as many reps as possible.
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

CF WOD

_____ M Row
50 Sit-Ups
25 Burpees
15 Push Jerks
3 Rounds
35 min Cap
Fitness: 750 Row: 95/65
Performance: 1,000 Row: 135/95
Open: 1,000 Row: 155/105

DRIVE WOD

1,000 M C2 Bike
50 Med Ball Cleans
20 Push ups
800 M C2 Bike
40 Med Ball Cleans
20 Push ups
600 M C2 Bike
30 Med Ball Cleans
20 Push ups
400 M C2 Bike
20 Med Ball Cleans
20 Push ups
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

Hey Industry Athletic Family! Below is our 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 We hope to see you in the gym! & for those traveling Safe travels and Happy Holidays, We will see you in the New Year! ...

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