December 2024

All classes cancelled today. Happy New Year, CFHSV!

Back & Front Squat (Alt Lifts) E3MOM – 5 Back Squat – 4 Front Squat – 3 Back Squat – 2 Front Squat – 1 Back Squat – 1 Front Squat “Mixed Messages” by DB 5min AMRAP: 5 Squat Cleans 135/95 RX+165/115 MRX 95/65 10 Box Jumps 24/20″ RX+30/24” MRX 20/18″ Rest 2min 5min AMRAP:

WODs *Athletes choice* Randy For Time: 75 Power Snatches 75/55lbs MRX 65/45 OR Isabel (power or squat) For Time: 30 Snatches 135/95lbs MRX 95/65 OR For Time: 100 Dumbbell/Kettlebell Snatches Alternating Arms DBs = 50/35 RX+ 65-70-75/45-50-55 MRX 35/20lbs (15min time cap for all WODs) In honor of Randy Simmons, 51, a 27-year LAPD veteran

E6MOM for 30min/5 Rounds, Perform: 600m Run / Row or 1.5k Bike 12 Power Cleans 3 Over the Bar Burpees **Score is Slowest Time of the 5 Rounds** Barbell Weights = 135/95 RX+165/115 MRX 95/65lbs Core Isometrics 1min L-Sit Bar Hang 1min High Plank Hold 1min Hollow Hold 1min Wall Iron Chair Sit Holding 25/15/10lbs

5min Build Up Overhead Squat 5min Build Up Front Squat 5min Build Up Back Squat “CFr’ Test 1” by DB For Time: (25min cap) 25 Overhead Squats 135/95lbs MRX 95/65 200m Run, Row or 0.5k Bike 25 Chest to Bar Pull-ups MRX Pull-Ups 200m Row, Run or 0.5k Bike 25 Front Squats 200m Run, Row

“Team WOD” 33min AMRAP: P1 = 11 Hang Cleans *slap hands P2 = 11 Push-Ups *slap hands P1 & P2 = 22 Box Jump Overs (alternating) P1 & P2 = 33 Wallball Shots (synchronized) P2 = 11 Hang Cleans *slap hands P1 = 11 Push-Ups *slap hands P2 & P1= 22 Box Jump Overs (alternating)

MERRY CHRISTMAS, CFHSV! All classes are cancelled today. Thursday 12/26: Three classes only at 8am, 9am and 10am (no childcare)

“North Star Travels” by DB For Time: (35min cap) 1000m Run/Row or 2.5k Bike 30 Wisemen Deadlifts 2 Star Seeking Shoulder to Overhead 800m Run/Row or 2k Bike 25 Wisemen Deadlifts 4 Star Seeking Shoulder to Overhead 600m Run/Row or 1.5k Bike 20 Wisemen Deadlifts 6 Star Seeking Shoulder to Overhead 400m Run/Row or 1k

DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 55+ 75/55 2 Thrusters 3 Sumo Deadlift High Pull 4 Push-Ups 55+ Push-ups 5 KettleBell Swings 24/16 MRX 20/12 6 Box Jumps 24/20″ 55+ Step-Ups Okay 7 Pull Ups 8 Toes to Bar 9 Wall Ball Shots 20/14 to 10′ 55+ 20/10