December 31, 2019

NEW YEAR

NEW OPPORTUNITIES

NEW CHANCES  

GROWTH! 

 Partner AMRAP 23

30 seated KB/DB 1-arm press (choice of weight)

30 hollow rocks 

30 bent over rows 

30 hang squat cleans (95/65)

**divide as needed**

Straight into the cash out ...

**Cash Out: (With partner )

For time: 

75 cal row / 65 cal bike

CLASS SCORE: Total cals

December 31, 2019

Velocity

A. E2min x 20 min

Min 0-2: 18 box jumps

Min 2-4: 20 bent over plate rows + 15 plate RDL's

Min 4-6: 22 goblet squats 

Repeat 3x

**Min 18-20: MAX effort bike or row**

B. AMRAP 6

10 DB bicep curls

10 OH tricep extensions

10 alt DB shoulder press (5R/5L)

CrossFit

Conditioning

A. E2min x 8 rounds

ODD: 18 box jumps(24/20)

EVEN: 24 DB or KB alternating curtsy lunges(35/26): reverse lunges= scale option

REST 5 min 

B. 6 RFT

12 WB (20/14) (try and go unbroken WB every round)

20 KB leg lifts 

December 29, 2019

A. Barbell: Deadlift 

3x8

2x6

1x4( shouldn’t be a 4 rep max)

B. Conditioning: 

AMRAP 9

5 push ups 

10 burpees 

20 air squats 

REST 5 min 

400m run ( keep track of this time!)

December 28, 2019

Partner WOD: 

3 stations x 3 rounds 

2:30 work : 1 min rest 

A. 8 man makers( choice of weight) / plank hold 

B. 20 dead lifts ( 195/135) / wall sit 

C. 24 1-arm KB thrusters (35/26)/ scissor kicks 

* Rest 2 min after last round*

Cash Out: 

Partner A: 250 SU 

Partner B: row or bike 

THEN SWITCH 

*Partner A completes reps at that station while other partner does alternate movement , then switch. 

** Each round is an AMRAP, so keep switching as much as possible in those 2:30 min. 

December 26, 2019

A. E2min x 6

2 power cleans + 1 hang squat clean + 2 front squats + 1 thruster

(60-65% of heavy clean) 

B. AMRAP 18

buy in: 400m MB run 

10 burpee box jumps

11 barbell z press / barbell curls(45/35)

( alternate movement per round) 

12 KB reverse lunges (35/26)

13 T2B 

cash out : 400m MB run

December 21, 2019

Reminder:

HBCF is closed 12/23-12/26.

Happy Holidays to you and your families!

12 days of Christmas WOD

30 min AMRAP

12 air squats

11 plate press 

10 plate G2OH

9 push ups

8 plank jacks

7 v ups

6 SDLHP

5 pull ups

4 power snatches

3 burpees over the bar

2 inchworms + 10 mtn climbers

1 100 m run (done as a team)

* Plate weight: 45/35

* Barbell Weight: 75/55

**You Go I Go:

Each partner completes prescribed # of reps for a movement, then partner goes. 

December 20, 2019

A. Barbell

E2min x 6 rounds 

0-30 :  AMRAP bench press(increase weights per set when possible)

30-60:REST

60-1:30 AMRAP box dips

1:30-2:00 : REST

B. Conditioning

4 RFT ( 16 min) 

400m run

15 clean and jerk (115/75)

December 17, 2019

Velocity and CrossFit

AMRAP 22

50 SU

25 ball slams(20/14)

40 MB russian twists

20 hang power cleans(95/65)

(velocity uses DB)

Tabata Core

ODD rounds: plank with alt leg lift

EVEN rounds: heel taps

December 13, 2019

Velocity and CrossFit

90 sec on : 90 sec rest x 8 rounds

Station 1: AKBS(53/35)

Station 2: WB(20/14)

Station 3: alt DB snatch(35/25)

Station 4: front lunge to reverse lunge complex (45/35)

REST 2 MIN

Class Finisher: 6 min MAX cal row or bike

Group 1 : max calories bike or row

Group 2: 50 alt plank shoulder taps 

**athletes switch between shoulder taps and cardio machine throughout the 6 min**

December 13, 2019

A. Barbell/Accessory

DL: Build to a heavy 2

E2min (adding per set)

1x10

1x8

1x6

1x4

1x2

B. Conditioning

EMOM 12

ODD: 8 burpee box jump overs

EVEN: 14/12 cal row OR 11/9 cal bike

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