Training Log

“Cardio Kerfuffle” by DB 5 Rounds For Time: (20min cap) 50 Double Unders 5 Burpees 10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Burpees 10 Left Arm Dumbbell Snatch *Compare to Jan 2, 2024; Jan 10, 2023; Jan 30, 2022* Core & Skill Development 2×5 Kettlebell/Dumbbell Turkish Get-ups Right Arm 2×5 Kettlebell/Dumbbell Rright Arm […]

Front Squats & Muscle-Ups E2MOM 7 Front Squat – 1-7 Bar Muscle Ups/Progressions 5 Front Squat – 1-7 Bar Muscle Ups/Progressions 3 Front Squat – 1-7 Bar Muscle Ups/Progressions 2 Front Squat – 1-7 Bar Muscle Ups/Progressions 1 Front Squat – 1-7 Bar Muscle Ups/Progressions “Franzilla” For Time: (15min cap) 21 Thrusters 95/65 lbs MRX

Clean & Jerk (Squat or Power) E2MOM (Touch and Go on Multiple Rep Sets) 5 – 4 – 3 – 2 – 1 – 1 Team WOD “Taking Turns” by DB 20min AMRAP: 20 Clean & Jerks 20 Burpee Toes to Bar 120 Doubles (4 sets of 30, 2 each) 20 Partner Passing Wallball Sit-ups

REMINDER: CFHSV is hosting The Gymnastics Course this weekend! All classes cancelled on Sunday 1/5.

REMINDER: CFHSV will be hosting The Gymnastics Course this weekend! We will have one class only on Saturday 1/4 at 7am. We will not have childcare. All classes cancelled on Sunday 1/5. “New Year, New You, New Push” By DB 30min AMRAP: 5 Push Press. 155/105. RX+ 185/125. MRX 95/65 10 Push-ups 15 WBS. 20/14.

Sumo Deadlifts & Deadlifts (Alternate Lifts) E2MOM 10 Sumo Deadlifts – 8 Deadlifts 6 Sumo Deadlifts – 4 Deadlifts 2 Sumo Deadlifts – 1 Deadlift 5 Rounds For Time: (20min cap) 5 Sumo Deadlifts 5 Burpee Box Jumps 5 Deadlifts 10 Box Jumps 24/20” RX+30/24” MRX 20/18” 1 Rope Climb 15’ RX+ Legless MRX 10’

“2025” by DB 25min AMRAP: 20 Barbell Lunges (alt legs, front or back rack lunges) 25 Calorie Row/Bike or 500m Run 20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 25 Wallball Sit-Ups 20/14lbs MRX 20/10lbs 45 Double Unders or Crossovers Barbell Weights = 95/65lbs RX+115/75 MRX 75/55 Core, Squat & Guns Development 20

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