Monthly Archives: May 2019

CFS Workouts May 27th to June 1st

Monday’s Workout

“Murph”

For Time

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

Tuesday’s Workout

4 Rounds For Time

500 Row

20 Kettlebell Swings

20 Sit Ups

Wednesday’s Workout

5-3-3-2-2-1-1

Power Cleans

Thursday’s Workout

For Time

2000m Bike

60 Wall Balls

40 Burpees

Friday’s Workout

5-4-3-2-1

Strict Muscle Ups

***15 Kettlebell Swings Between Sets***

1 Minute Rest

Saturday’s Workout

5-5-5-5-5

Overhead Squats

CFS Re-Testing Week

Monday’s Workout

Part 1

20 Minutes Find 5 Rep Max Back Squat

Part 2

10 Minutes Find 5 Rep Max Handstand Push Up

Part 3

800m Sprint For Time

Tuesday’s Workout

“Tabata”

Row

Squat

Pull Up

Push Up

Sit Up

Wednesday’s Workout

“Surprise Workout”

Thursday’s Workout

“Diane”

21-15-9

Deadlift 

Handstand Push Up

Friday’s Workout

“Gwen”

15-12-9

Clean and Jerk

Saturday’s Workout

Surprise Partner WOD

CFS Workout May 13th to May 20th

Monday’s Workout

Part 1

Find 5 Rep Max Shoulder Press

Part 2

5 Rounds For Reps

1 Minute Max Handstand Push Ups

1 Minute Rest

1 Minute Max Calorie Row

1 Minute Rest

Tuesday’s Workout

3 Rounds For Time

21 Calorie Bike

15 Deadlifts

9 Bar Muscle Ups

10 Minute Rest

3 Rounds For Time

21 Calorie Row

15 GHD Sit Ups

9 Power Snatch

Wednesday’s Workout

Part 1

3×5 Back Squat

Part 2

6 Rounds For Time

15 Medball Cleans

100m Farmers Walk

200m Sprint

2 Minute Rest

Thursday’s Workout

“JT”

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Friday’s Workout

AMRAP 8

100 Double Unders

20 Power Cleans

4 Minute Rest

AMRAP 8

100 Double Unders

20 Power Cleans

Saturday’s Workout

Part 1

4×10 Front Rack Step Ups

Part 2

Teams of 3

AMRAP 10

Rope Climbs

Part 3

Teams of 2

1 Minute Row

2 Minute Row

3 Minute Row

CFS Workouts May 6th to May 11th

Monday’s Workout

3 Rounds For Time

10 Thrusters

10 Muscle Ups

10 Power Snatches

10 Muscle Ups

3 Minute Rest

Tuesday’s Workout

Part 1

5-5-5-5-5

Romanian Deadlift

Part 2

5 Rounds For Time

15 Russian KBS

50 Double Unders

Part 3

10 Minute Practice

Back Scales

Wednesday’s Workout

Part 1

5×5 Strict Handstand Push Up

5×5 Max Weighted Dips

5x Max Push Ups

Part 2

1 Mile Run For Time

Thursday’s Workout

Teams of 2

100-80-60-40-20

Calorie Bike

GHD Sit Ups

Friday’s Workout

Part 1

5-5-5

Back Squat

Part 2

4 Rounds For Time

400m Run

50 Air Squats

Saturday’s Workout

Part 1

3-3-3-3-3

Snatch Deadlift

Part 2

EMOM 20

Minute 1-20 DB Snatch

Minute 2-15 Calorie Row

Minute 3-10 Burpee Pull Ups

Minute 4-Rest