Reminder at CFH is closed today for a CF-L1
Please head over to CFHE to get your workout in!


Crossfit : Partner WOD
400 M Run
10 Thrusters
10 Bar Facing Burpees
10 Rounds

40 min cap

Partner A does a around,
then partner B does a round

Fitness: 75/55
Performance: 95/65
Open: 115/75 

DRIVE
Every 4 minutes for 12 minutes  
20 Push ups
20 Goblet Squats
Max KB Swing

Rest 2 minutes

Every 4 minutes for 12 minutes
25 Wall Balls
25 Sit ups
Max Single Arm DB Clean and Jerk 

Strength WOD
7 sets building in weight 
Squat Clean + 2 Split Jerks 

WOD
21-15-9
 Power Clean 
Push Jerk 
_____ Box Jumps on the minute every minute including the first minute

Fitness: (5) 95/65
Performance: (6) 135/95
Open: (7)155/105
15 min Cap 

WOD
5 Strict Handstand Push ups
10 Pull ups
15 KB Swings
___ C2 Cal Bike
200 M Run
6 rounds
24 min cap

Fitness: 15 Cals
Performance: 18 Cals
Open: 20 Cals 


Pick a progression where 5 strict is relatively quick.
For larger classes Athletes will Stagger should be about
1 minute for the C2 Bikes.

Strength WOD
Front Squats Build up to 100%
of Squat Clean weight 2/2/2/2

WOD
5 Power Snatch 
30 Air Squats
 ____  M Row 
12 min AMRAP
Fitness: 95/65 ; 300m
Performance: 135/95; 400m
Open: 155/105; 500m

**Larger classes should stagger by 1:30-2m
to ensure enough space on the rowers**

Skill WOD
EMOM for 10 minutes
Even: 5-10 strict Toes to Bar
Odd: :15 Dead hang   &  :15 Second Superman


WOD
800 M Run 
25 Push Press
25 Sit ups
400 M Run
25 Push Press
25 Sit ups
Fitness: 95/65
Performance: 115/75
Open: 135/95 

Team Crossfit Federal Hill representing Industry Athletics at this years Mid Atlantic Crossfit Challenge in the Elite Team division!

Strength WOD
Back Squats 
5/5/3/3/2/2
Build in load 

WOD
60 Doubles
 20 Barbell Back Squats
10 Burpees over the bar
4 Rounds 

Fitness: 45/35
Performance: 95/65
Open: 115/75

Drive
In 5 minutes
400 M Run
400 M Row

In 4 Minutes
50 Wall balls
Sit ups

In 3 minutes 
25 Burpees
Hold High Plank 

Rest 2 minutes 
2 Rounds