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