Monthly Archives: October 2018

CFS Workouts October 29th to November 3rd

Monday’s Workout

For Time

21 Deadlifts

400m Run

15 Deadlifts

400m Run

9 Deadlifts

400m Run

Tuesday’s Workout

Partner WOD

For Time

200 Medball Cleans

200 Calorie Row

200 Push Ups

**Partition reps however you like**

Wednesday’s Workout

3-3-3-3-3

Squat Snatch

Thursday’s Workout

“Nasty Girls”

3 Rounds For Time

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans

Friday’s Workout

For Time

1 Mile Run

50 Push Jerks

1 Mile Run

Saturday’s Workout

5 Rounds For Load

50ft Front Rack Lunge

3 Minute Rest Between Sets

CFS Workouts October 22nd to October 27th

Monday’s Workout

“Fight Gone Bad”

3 Rounds For Reps

1 Minute Wall Balls

1 Minute Sumo Deadlift High Pull

1 Minute Box Jumps

1 Minute Push Press

1 Minute Calorie Row

1 Minute Rest

Tuesday’s Workout

5-5-5-5-5

Front Squats

Wednesday’s Workout

3 Rounds For Time

400m Run

25 Push Ups

15 Pull Ups

Thursday’s Workout

EMOM 10

1-12 Calorie Bike

2-20 GHD Sit Ups

-5 Minute Rest-

EMOM 10

1-12 Calorie Bike

2-15 Kettlebell Swings

Friday’s Workout

5-5-5-5-5

Press

Saturday’s Workout

Surprise Partner WOD

CFS Workouts October 15th to October 20th

Monday’s Workout

3-3-2-2-2-1-1-1-1

Clean and Jerks

Tuesday’s Workout

AMRAP 20

50 Wall Balls

25 Toes to Bar

Wednesday’s Workout

5 Rounds For Reps

Minute 1-200m Sprint

Minute 2-Max Burpee Box Jumps

2 Minute Rest

Thursday’s Workout

Part 1

3-3-3-3-3

Deadlifts

Part 2

5-5-5-5-5

Chin Ups

Friday’s Workout

“Elizebeth”

21-15-9

Squat Cleans

Ring Dips

Saturday’s Workout

Fall 2018 Challenge Finale

AMRAP 12

2000m Bike

50 Thrusters

Max Burpee Over Bar

CFS Workout October 8th to October 13th

Monday’s Workout

Partner Workout

10 Rounds For Time

500m Row

50 Ft DB Front Rack Lunge

Tuesday’s Workout

3-3-3-3-3

Bench Press

Wednesday’s Workout

“Filthy Fifty”

For Time

50 Box Jumps

50 Jumping Pull Ups

50 Kettlebell Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Hip Extensions

50 Wall Balls

50 Burpees

50 Double Unders

Thursday’s Workout

AMRAP 12

3 Strict Pull ups

6e DB Power Snatch

9 Box Jumps

Friday’s Workout

20 Rep Max Back Squat

Saturday’s Workout

10 Rounds For Time

10 Push Press

100m Sprint

30s Rest