December 2015

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


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.

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!

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 »


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 …

Tuesday Read More »


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


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