Monthly Archives: December 2018
CFS Workouts December 31st to January 5th
Monday’s Workout-9am Only
For time as a 2 person team
100 Thrusters
80 Burpee Box Jumps
60 Bar Muscle Ups
4k Row
2 Mile Run
Tuesday-Closed
Happy New Year!
Wednesday’s Workout
Olympic Lifting Meet
1-1-1 Snatch
1-1-1 Clean and Jerk
Thursday’s Workout
Angie
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Friday’s Workout
Grace
For Time
30 Clean and Jerks
Saturday’s Workout
Powerlifting Meet
1-1-1 Back Squat
1-1-1 Bench Press
1-1-1 Deadlift
CFS Workouts December 24 to December 29th
Monday’s Workout
9am Only
“12 Days of Christmas”
1 Sumodeadlift High Pull
2 Thrusters
3 Push Press
4 Squat Cleans
5 Power Snatch
6 Kettlebell Swings
7 Pull Ups
8 Toes to Bar
9 Box Jumps
10 Handstand Push Ups
11 Burpees
12 Overhead Walking Lunge
Tuesday
Merry Christmas CFS Fam
Closed
Wednesday
Closed
Thursday’s Workout
9am and 5:30pm Only
4 Rounds For Time with a Partner
400m Run
40 Power Cleans
40 Burpee C2B Pull Ups
Friday’s Workout
9am and 5:30pm Only
15-15-15
Overhead Squat
Saturday’s Workout
AMRAP 15
15 Calorie Row
15 Toes to Bar
15 Calorie Bike
CFS Workouts December 17th to December 22nd
Monday’s Workout
10-1 Minute Rounds
12 GHD Sit Ups
Max Calorie Bike
2 Minute Rest
Tuesday’s Workout
Part 1
1-1-1-1-1-1-1
Hang Squat Clean
Part 2
AMRAP 6
6 Hang Squat Cleans
6 Bar Facing Burpees
*Courtesy of CrossFit Linchpin*
Wednesday’s Workout
“Nate”
AMRAP 20
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings
Thursday’s Workout
Partner WOD
AMRAP 15
25 Calorie Row
Partner Max Pistol Squats
Friday’s Workout
Part 1
5-5-5-5-5
Weighted Dips
Part 2
5-5-5-5-5
Weight Chin Ups
Part 3
50m Sprint For Time
Saturday’s Workout
“2 Bars of Doom”
60 Deadlifts
45 Push Press
30 Deadlifts
15 Push Press
CFS Workout December 10th to December 15th
Monday’s Workout
4 Rounds For Time
30 KB Snatch
15 L-Pull Ups
Tuesday’s Workout
Partner WOD
10 Rounds For Time
21 Calorie Row
18 GHD Sit Ups
15 DB Bench
Wednesday’s Workout
3-3-3-3-3
Front Squat
Thursday’s Workout
“Ryan”
5 Rounds For Time
7 Muscle Ups
21 Burpees
Friday’s Workout
3 Rounds For Time
400m Run
20 Step Ups
10 Strict Toes to Bar
Saturday’s Workout
Part 1
5-5-5-5-5
Touch N Go Power Snatch
Part 2
21-15-9
Power Snatch
**50 double unders after each round**
CFS Workouts December 3rd to December 9th
Monday’s Workout
Part 1
1-1-1-1-1-1-1
Push Press
Part 2
For Time
40 Calorie Row
40 Push Press
Tuesday’s Workout
“Helen”
3 Rounds For Time
400m Run
21 Kettlebell Swings
12 Pull Ups
10 Minute Rest
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Wednesday’s Workout
6 Rounds For Time
21/15 Calorie Bike
12 Burpees
100m Farmers Walk
Thursday’s Workout
3-3-3-3-3
Deadlifts
Friday’s Workout
5 Rounds For Time
400m Run
15 Overheads
3 Minute Rest
Saturday’s Workout
AMRAP 15
12 DB Power Cleans
9 Strict Ring Dips
6 Strict Pull Ups