Monthly Archives: September 2018

CFS Workouts October 1st to October 6th

Monday’s Workout

DT meets Mary

3 Rounds For Time

1 Rounds of DT

2 Rounds of Mary

Tuesday’s Workout

4x800m Run

Wednesday’s Workout

3-3-3-3-3

Thrusters

Then

EMOM 8

1-15 Calorie Row

2-15 Thrusters

Thursday’s Workout

5 Rounds Not For Time

10 L-Pull Ups

50 Double Unders

15 Hip Extensions

Friday’s Workout

4 Rounds For Time

400m Run

15 Knees to Elbows

Saturday’s Workout

5-5-3-3-3-1-1-1-1

Power Snatch

Then

“Isabel”

CFS Workouts September 24th to September 29th

Monday’s Workouts

6 Rounds For Time

5 Ring Muscle Ups

40 Doubler Unders

Tuesday’s Workouts

1-1-1-1-1-1-1

Deadlifts

Wednesday’s Workouts

For Time

10 Turkish Get Ups

200m Run

50 GHD Sit Ups

400m Run

75 Wall Balls

800m Run

Thursday’s Workout

AMRAP 10

10 Pull Ups

10 Calorie Bike

10 DB Snatches

5 Minute Rest and Repeat

Friday’s Workout

Part 1

3-3-3-3-3

Push Jerks

Part 2

5 Rounds For Time

8 Push Jerks

12 Box Jumps

Saturday’s Workout

Surprise Partner WOD

CFS Workouts September 17th to September 22nd

Monday’s Workout

3-3-3-3-3-3-3

Hang Squat Clean

Tuesday’s Workout

For Time

45 Pull Ups

60 Toes to Bar

1 Mile Run 

Wednesday’s Workout

15 Rounds For Time

5 Strict Handstand Push Ups

10 Russian KBS

Rest 30 Seconds

Thursday’s Workout

Part 1

5-5-5-5-5

Overhead Squat

Part 2

3 Rounds For Time

500m Row

15 Overhead Squats

Friday’s Workout

5 Rounds For Time

1000m Bike

100m Farmers Carry

10 Ring Rows

Saturday’s Workout

AMRAP 12

10 Ring Dips

10 Sumo Deadlift High Pulls

CFS Workouts September 10th to September 15th

Monday’s Workout

For Time

21 Squat Snatches

42 Push Ups

15 Squat Snatches

30 Push Ups

9 Squat Snatches

18 Push Ups

Tuesday’s Workout

AMRAP 20

20 Calorie Row

Max Unbroken Toes to Bar

Wednesday’s Workout

Part 1

5-5-5-5-5 

Weighted Pull Ups

Part 2

“Tabata Something Else”

Pull Ups

Push Ups

Sit Ups

Air Squats

Thursday’s Workout

10 Rounds For Reps

In a 1 minute window

12 Calorie Bike

Max Power Clean + Push Press

Rest 2 Minutes

Friday’s Workout

For Time

25 DB Burpee Step Ups

800m Run

Rest 5 Minutes and Repeat

Saturday’s Workout

21-15-9

Deadlift

Thrusters

CFS Workouts September 1st to September 8th

Monday’s Workout

“Horton”

9 Rounds For Time with a Partner

9 Bar Muscle Ups

11 Clean and Jerks

50-Yard Buddy Carry

**Share the work with your partner howeer you choose with only one person working at a time.**

Tuesday’s Workout

Part 1

5-5-5-5-5

Bench Press

Part 2

EMOM 10

Minute 1-15 Bench Press

Minute 2-50 Double Unders

Wednesday’s Workout

5 Rounds For Time

200m Run

50ft Dumbbell Lunge

200m Run

50ft Dumbbell Lunge

Thursday’s Workout

For Time

500m Row

-Then-

10-9-8-7-6-5-4-3-2-1

Pull Ups

1-2-3-4-5-6-7-8-9-10

Hang Power Clean

-Then-

500m Row

Friday’s Workout

For Max Load

3 Front Squats + 3 Push Jerks

Saturday’s Workout

Fall Challenge

TBA