Thursday- New Years Eve
Class Schedule: 6a/7a/10a class, 8-10a Open Gym WOD: A. Power clean + push jerk skill B. Grace: 30 clean and jerks for time (135/95#) Click HERE to see previous results
Thursday- New Years Eve Read More »
December 2015
Wednesday
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.
Tuesday
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
Monday
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.
Saturday and Sunday
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!
Saturday and Sunday Read More »
Thursday: Christmas Eve
WOD: 1 (Run or Row 300 Meters) 2 Snatches (155/105 lbs) 3 Thrusters (155/105 lbs) 4 Muscle-Ups 5 Burpees 6 Toes to Bar 7 Chest-to-Bar Pull-Ups 8 Kettlebell Swings (48/32 kg) 9 Box Jumps (30″/24″) 10 Handstand Push-Ups 11 Ground to Overhead (155/105 lbs) 12 Man-Makers (55/35 lb DBs) This will be our ONLY class
Thursday: Christmas Eve Read More »
Wednesday
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.
Tuesday
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
Monday
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
