Strength WOD
Strict Press
3/3/3/3/3/3 (same load across)
 **After each set do a 200 M jog
or 400M Bike as a RECOVERY/FLUSH**

WOD
20 Hang DB Snatch (10 R then 10 L) 
60 Double Unders
20 Push ups

12 MIN AMRAP

DRIVE
:40 Seconds on :20 Seconds off
C2 Bike
Burpee
KB Swing
5 Rounds

-3 minutes Rest –

:40 Seconds on :20 Seconds off
Row 
KB Push Press (5 on L then 5 on R) 
Sit up
5 Rounds 

19.5

33 – 27 – 21 – 15 – 9
Thrusters (95/65)
C2B Pull-ups

If your schedule permits please come to our final Friday Night Light’s of the open at both gyms starting at 5:30pm. Feel free to bring refreshments/snacks and join with the community as we crush this workout!

WOD

15/12 Cal Row
15 Burpees
15/12 Cal Bike
15 KB High Pull
15/12 Cal Row
15 Toes to Bar
Rest 2 Min
4 Rounds
30 min Cap 

Save the date:
This Friday, March 22nd, join us for our final Friday night lights! Industry Athletics will supply a post WOD beverage. Bring a snack, dessert, or drink to share post workout.

Strength
Find a heavy load in this complex:
Clean + Hang Clean+ Jerk (push or split)+ Jerk (push or split)

WOD
30 Double Unders
10 Hang Cleans
3 Ring MU
7 Rounds
*12 Min Cap*
Fitness: 65/55
Performance: 95/65
Open: 115/75

Save the date:
This Friday, March 22nd, join us for our final Friday night lights! Industry Athletics will supply a post WOD beverage. Bring a snack, dessert, or drink to share post workout.

Partner WOD
18/15 Cal Row
15 Goblet Squats
Farmers Carry (down back)
2 Rounds

-Then-

18/15 Cal Row
25 Air Squats
Suicide Run (3 Point)
2 Rounds
AMRAP 25 Min

*one partner does a round, one partner holds a 30 second low plank then rests for the rest of the time*

Save the date:
This Friday, March 22nd, join us for our final Friday night lights! Industry Athletics will supply a post WOD beverage. Bring a snack, dessert, or drink to share post workout.

CF Strength
Deadlift 5 x 5
building up in weight

CF WOD
Strict Diane
21 – 15 – 9
Deadlift
Strict HSPU
12 Min Cap

Fitness: Seated DB Press (155/105)
Performance: Elevated w/ 1 Abmat (225/155)
Open: Strict (225/155)

Drive

40/35 Cal Row
30 DB Hang Clean & Jerk (15 each arm)
20 Push-Up
10 Ring Row
22 min AMRAP

Updated Weekend Schedule:
CFH – 7am Crossfit & Drive ONLY
CFHE- Regular weekend schedule

CF Strength WOD
Back Squat
Take 15 minutes to find a heavy set of 2
then hit 2/2/2/2

CF WOD
50 Wall Balls
40 Sit ups
30 Hang Cleans
20 Front Squats 

Fitness: 95/65
Performance: 155/105
Open: 175/115


Drive – Partner Wod

400 M Run Together
24 Rounds of Cindy 
5 Pull ups
10 Push ups
15 Air Squats
400 M Run Together 

Skill WOD
15 minutes for skill work with Snatches and Bar Muscle ups

**The coach will be around to help work on cycling snatches and bar muscle up technique. Use this time to ask questions and get tips on how to improve these two highly skilled movements.**

19.4
3 Rounds
10 Snatch
12 Bar Facing Burpees

Rest 3 minutes

3 Rounds
10 Bar Muscle ups
12 Bar Facing Burpees

Fitness: (75/55) Pull ups
Performance: (95/65) Bar Muscle ups
Open: (95/65) Bar Muscle ups

12 min time cap

The Industry Athletics Update Show- 19.3

WOD
From- 0-10 
2K Row 

From- 10-20
20 DB Step ups
10 Burpee Box Jumps
4 Rounds 

From- 20-28
AMRAP
25 Air Squat 
10 Devils Press 

Updated Weekend Schedule:
3/16/19: CFH will only have a 7am class, 
CFHE will have normal hours
3/17/19: CFH will Adjusted Open Gym Hours 
(5:30pm-7:30pm, Capacity @ 5:30)