Monthly Archives: June 2019
CFS Workouts July 1st to July 6th
Monday’s Workout
Partner Workout
5 Rounds Each
18 Calorie Row
15 DB Power Cleans
12 DB Push Press
Tuesday’s Workout
5-5-5-5-5
Front Squat
Wednesday’s Workout
For Time
1000-800-600-400-200
Bike For Meters
50-40-30-20-10
Sit Ups
Thursday’s Workout
9AM ONLY
“Hotshots 19”
6 Rounds For Time
30 Air Squats
19 Power Cleans
7 Strict Pull Ups
400m Run
Friday’s Workout
Part 1
5-5-5-5-5
Press
Part 2
5 Rounds For Time
15 Honest Push Ups
75 Double Unders
Saturday’s Workout
4 Rounds For Time
15 Kettlebell Swings
10 KB Front Rack Lunge (R)
10 KB Front Rack Lunge (L)
100m Suitcase Carry (R)
100m Suitcase Carry (L)
CFS Workouts June 24th to 29th
Monday’s Workout
Part 1
100 Yard Handstand Walk For Time
Part 2
200m Sprint For Time
Tuesday’s Workout
“Physically Assaulted”
21-15-9
Thrusters
Kipping Pull Ups
Calorie Bike
Wednesday’s Workout
5 Rounds For Time
20 GHD Sit Ups
10 Power Cleans
Thursday’s Workout
3 Rep Max Push Jerk
Friday’s Workout
“Strict Cindy”
AMRAP 20
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Saturday’s Workout
6 Rounds For Reps
60s Right Arm KB Snatch
30s Rest
60s Left Arm KB Snatch
30s Rest
60s Row For Calories
30s Rest
CFS Workouts June 17th to June 22nd
Monday’s Workout
“The Ghost”
3 Rounds For Reps
1 Minute Row
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest
Tuesday’s Workout
AMRAP 7
Rope Climbs
5 Minute Rest
AMRAP 7
Bike for Distance
Wednesday’s Workout
EMOM for as long as possible
3 Power Cleans
3 Front Squats
3 Push Jerks
Thursday’s Workout
“Boat Race”
3 Rounds For Time
500m Row
400m Run
3 Minute Rest
Friday’s Workout
3 Rounds For Time
21 Deadlifts
15 Pull Ups
9 Thrusters
400m Run
Saturday’s Workout
3-3-3-3-3
Back Squat
5-5-5-5-5
Bench Press
CFS Workouts June 10th to June 15th
Monday’s Workout
5 Rounds For Time
400m Run
15 Thrusters
Tuesday’s Workout
Part 1
10-5-5-3-3-3
Deadlift
Part 2
“JP”
3 Rounds For Time
15 Deadlifts
15 Burpees Over Bar
Wednesday’s Workout
“Strict Chelsea”
EMOM 30
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Thursday’s Workout
For Time
1000m Row
50 GHD Sit Ups
30 Burpee Box Jumps
Friday’s Workout
Part 1
3-3-3-3-3
Squat Snatch
Part 2
30 L-Pull Ups For Time
Saturday’s Workout
“Fight Gone Bad”
3 Rounds For Reps
1 Minute Max Wall Balls
1 Minute Max Sumo Deadlift High Pulls
1 Minute Max Box Jumps
1 Minute Max Push Press
1 Minute Max Row For Calories
1 Minute Rest
CFS Workouts June 3rd to June 8th
Monday’s Workout
Part 1
5-5-5-5-5
Push Press
Part 2
2,000m Row For Time
Tuesday’s Workout
“Helen”
3 Rounds For Time
400m Run
21 Kettlebell Swings
12 Pull Ups
Wednesday’s Workout
AMRAP 20
250m Row
12e DB Rows
9 Box Jumps Overs
6 Strict Toes to Bar
Thursday’s Workout
EMOM 20
1-2 Front Squagts
2-5 Ring Dips
Friday’s Workout
“Double Grace”
60 Clean & Jerks For Time
Saturday’s Workout
3 Rounds For Time
1000m Bike
15 Bench Press
20 Medball Cleans