December 2015

WOD: 5 rounds for time of: 25′ overhead walking lunges (45/25# plate) 15 toes-bar Let trailing knee gently kiss the ground on each lunge.

WOD: A. Deadlift 5-5-5-5-5 reps *After warmups, goal is to have all sets of 5 to be at 70% + of your 3rm re-test. B. Post core work, On your own: 3 x 15-20 GHD situp & Hip Ext. superset

WOD: Three rounds for time of: 50-calorie row 15 handstand push-ups 50 double-unders *scale to 150SU *Goal time is sub 20, with a 25 min cap.

Sat. Dec. 26 8-10a: Open Gym. 9-945: CF Kids 10-1045: CF light 10-11a: Olympic Lifting: Snatch 11a-Noon: Team WOD- FREE for HCF Members! Sun. Dec. 27. Gym closed- Rest day!

Gym Closed- Merry Christmas!

WOD: 4 sets; Against a two-minute running clock, complete as many reps as possible of: 3 Hang power Cleans (135/95 lbs) 6 Shoulder to Overhead 9 Front Squats Burpees x Max Reps Rest 2 minutes between sets.

WOD: In teams of two, with only one person working at a time, complete: 50 Burpees 100 Russian Kettle bell Swings (35,53) 150 Squats 600 Meter Run *sub 800m. Row if needed 150 Squats 100 Russian Kettle bell Swings 50 Burpees Both teammates will run at the same time, but the first partner to complete the

WOD: In teams of two, alternate whenever needed within the min to keep intensity high: 4 sets for max reps of: 60 seconds of Wall Ball Shots (14-9′, 20-10′) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs (20,24) Rest 60 seconds