Monthly Archives: March 2019

CFS Workouts March 25th to March 30th

Monday’s Workout

EMOM 15

Minute 1-5 Bar Muscle Ups

Minute 2-10 Burpee Box Jumps

Minute 3-20 Calorie Bike

Tuesday’s Workout

1-1-1-1-1

Squat Snatch

5-5-5-5-5

Overhead Squat

Wednesday’s Workout

400m Run

25 Sit Ups

500m Row

25 Sit Ups

Thursday’s Workout

5 Rounds For Time

12 DB Push Press

12 Ring Rows

50 Double Unders

Friday’s Workout

10-5-5-3-3-3

Deadlift

Saturday’s Workout

8 Rounds For Time

200m Sprint

5 Squat Cleans

20 Push Ups

2 Minute Rest

CFS Workouts 3/18 to 3/23

Monday’s Workout

Part 1

EMOM 10

5 Touch and Go Power Cleans

Part 2

EMOM 10

5 Shoulder Press

Tuesday’s Workout

“Kelly”

5 Rounds For Time

400m Run

30 Box Jumps

30 Wall Balls

Wednesday’s Workout

Partner WOD

AMRAP 20

3 Legless Rope Climbs

15 GHD Sit Ups

Thursday’s Workout

3 Rounds For Time

800m Run

90s Rest

Friday’s Workout

CrossFit Open 19.5 

TBA

Saturday’s Workout

AMRAP 12

10 DB.Deadlifts

10 Burpees

10 DB Squats

10 Chin Ups

CFS Workouts March 11th to March 16th

Monday’s Workout

3 Rounds

AMRAP 5

3 Power Cleans

6 Push Press

9 Burpees

-Rest 10 Minutes Between Rounds-

Tuesday’s Workout

EMOM 14

Min 1-15 Calorie Row

Min 2-15 Toes to Bar

Wednesday’s Workout

7-7-3-3-3

Front Squat

Thursday’s Workout

EMOM 20

Min 1-Goat 1

Min 2-Goat 2

Friday’s Workout

CrossFit Open 19.4

TBA

Saturday’s Workout

5-5-3-3-1-1

Weighted Chin Ups

1 Mile Run For Time

March 4th to March 9th

Monday’s Workout

For Time

800m Run

10 Strict Pull Ups

20 Push Ups

30 Air Squats

600m Run

15 Strict Pull Ups

30 Push Ups

45 Air Squats

400m Run

20 Strict Pull Ups

40 Push Ups

60 Air Squats

Tuesday’s Workout

5-5-5-5-5

Push Press

Wednesday’s Workout

5 Rounds For Time

15 Sumo Deadlift High Pulls

1 Minute L-Sit

Thursday’s Workout

4 Rounds For Time

25/19 Calorie Bike

50m Suitcase Walk Right

50m Suitcase Walk Left

3 Minute Rest

Friday’s Workout

CrossFit Open 19.3

TBA

Saturday’s Workout

For Time 

1000m Row

50 DB Step Ups

10 Strict Muscle Ups