Workouts

CFH OPEN GYM 9-12 CAPACITY CLASS 9AM CFHE OPEN GYM 1-3

Partner WOD In Teams of Two Alternate Rounds for 30 Minutes 15 Cals on the Rower 12 Hanging Power Cleans 9 Box Jumps overs 6 Burpees Fitness: 115/75 Performance: 135/95 Open: 155/105 DRIVE Every 2 Minutes for 10 Minutes 1) KB WindMill 5 on Left 2) KB WindMill 5 on Right 3) :30 Side Plank Right … Read more

Calling all Industry Athletics family members! New ropes are now up in both locations, meaning Rope climb workouts are right around the corner!! In preparation, Geo will be hosting a Rope Climb Clinic at Crossfit Harbor East on Sunday August 19th.   During the clinic he will break down each stage of a Rope climb … Read more

Strength WOD Max Effort Strict Chin Up (pause at the bottom and at the top for 1 second each) Dumbbell Death March 20 Steps 12 Glute Bridges 3 Sets WOD 20 Pistols 15 Push Press 20 Box Jumps 12 Minute AMRAP Fitness: 95/65 (30 Air squats) Performance: 115/75 Open: 135/95

WOD 800 M Run 30 Bar Facing Burpees 15 Power Snatches Fitness: 95/65 Performance: 135/95 Open: 155/105 CORE WOD For Skill, not time 5 Strict Toes to Bar 10 V Ups 15 Russian Twists 20 Flutter Kicks 4 Sets DRIVE – CFH 5:30pm 20 KB Swings 16 Alternating Cossack Squat 200 M Run 12 Minute … Read more

Strength WOD Front Squat 5/4/3/3/3 (build up in load) WOD 24 KB Swings 24 Goblet Lunges ____ Double Unders 4 Rounds Fitness: 35/26 (100 Singles) Performance: 53/35 (50 Doubles) Open: 70/53 (75 Doubles) 16 Minute time cap DRIVE – CFH 6:30pm 12 Box Dips 10 DB Floor Press 8 Burpees :30 Recovery Bike 5 Rounds 15 … Read more

Skill WOD Muscle Up Cycle  :30 On :30 Off for 8 Minutes Muscle Ups OR 6 Chest to Ring Pull ups 6 Kips on the Rings 6 Fast Turn overs+Ring Dip (Pause in the bottom of the dip) 4 Rounds Pull Up Cycle  5 Slow Negatives (Wide Grip, go a hands length wider than normal) 10 Ring … Read more

Strength WOD Push Jerk 3/3/3/3/3 (build up in load) WOD 200 M Run 15 Wall Balls 10 Single Arm DB Push Press (5 each side) 6 Rnds Fitness: 14/10 Performance: 20/14 Open: 30/20 DRIVE – 6:30 pm Fed Hill 500/400 M Row 20 KB Swings 20 Sit ups 3 Rnds Directly into 400M Run 20 KB Sumo … Read more

CFH OPEN GYM 9-12 CAPACITY CLASS 9AM CFHE OPEN GYM 1-3

Skill WOD 12 Minutes Min 1: Banded Pull Aparts Min 2: Reverse Snow Angels Min 3: 5 Muscle Snatch/5 Hanging Power Snatch/5 Snatch Balance WOD Track Triplet (2012 Games workout)  8 Power Snatch 7 Bar Muscle Ups 400 M Run 3 Rounds Fitness: 95/65 Performance: 115/75 Open: 115/75 DRIVE 3 Rounds 400 M Run 25 Goblet Squats … Read more