Workout of the Day
“CF Open 19.2”
Complete as many rounds and reps as possible in 8, 12, 16 or 20 minutes of:
25 Toes-to-bars
50 Double-unders
15 Squat cleans*
Begin with an 8 minute time cap. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Workout of the Day
“Strict Fran”
21-15-9 reps for time of:
Thrusters (95#/65#)
Strict Pull-ups
Workout of the Day
“CF Open 19.1”
Complete as many rounds as possible in 15 minutes of:
19 Wallballs (20#/14#)
19 Calorie Row
Workout of the Day
“Mountain of Love 2.0”
For time:
50 Partner Sit-ups
150 Ping-pong Burpee Box Jumps (24”/20”)
50 Partner Sit-ups
150 Ping-pong Wallballs (20#/14#)
50 Partner Sit-ups
Workout of the Day
“Mary”
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 Alternating Pistol Squats
15 Pull-ups
Workout of the Day
“Outlaw Complex”
Complete five rounds of the following:
1 Squat Clean
3 Front Squats
1 Split Jerk
3 Back Squats
1 Split Jerk
Rest 2-3 minutes between each of the 5 attempts. Weight should be increased each attempt.
Workout of the Day
“Blackjack”
For time:
20 Push-ups, 1 Sit-up
19 Push-ups, 2 Sit-ups
18 Push-ups, 3 Sit-ups
…continue this pattern until…
3 Push-ups, 18 Sit-ups
2 Push-ups, 19 Sit-ups
1 Push-up, 20 Sit-ups
Holiday Schedule
Christmas Holiday Schedule:
Monday (12/24) – CLOSED
Tuesday (12/25) – CLOSED
Workout of the Day
“CF Open 18.2”
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats
Bar Facing Burpees
Men use 50# dumbbells
Women use 35# dumbbells
Holiday Schedule
Christmas Holiday Schedule:
Monday (12/24) – CLOSED
Tuesday (12/25) – CLOSED
Workout of the Day
Deadlift 10-10-10-10-10 reps
then
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post your scores to the Whiteboard.
Holiday Schedule
Christmas Holiday Schedule:
Monday (12/24) – CLOSED
Tuesday (12/25) – CLOSED
Workout of the Day
“12 Days of CFR”
1 100m Run
2 Thrusters (95#/65#)
3 Kettlebell Swings (70#/53#)
4 Handstand Push-ups
5 Wallballs (20#/14#)
6 Pull-ups
7 Burpees
8 Deadlifts (95#/65#)
9 Knees-to-elbows
10 Box Jumps (24”/20”)
11 Overhead Squats (95#/65#)
12 Broad Jumps
