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