Monthly Archives: July 2019

CFS Workouts July 29th to August 3rd

Monday’s Workout

Choose Mary or Cindy

AMRAP 20

5 Handstand Push Ups/5 Pull Ups

10 Pistol Squats/10 Push Ups

15 Pull Ups/Air Squats

Tuesday’s Workout

EMOM 15

Minute 1-12 Burpee Box Jumps

Minute 2-15 Calorie Row

Minute 3-18 GHD Sit Ups

Wednesday’s Workout

3-3-3-3-3

Power Clean

Thursday’s Workout

EMOM 10

150m Sprint

1 Minute Rest

EMOM 10

10 Push Press

1 Minute Rest

EMOM 10

20 Air Squats

Friday’s Workout

AMRAP 20

5-10-15-etc

Sumo Deadlift High Pull

C2B Pull Up

Saturday’s Workout

Part 1

1-1-1-1-1-1-1

Thruster

Part 2

“Karen”

For Time

150 Wall Balls

 

 

 

CFS Workouts July 22nd to July 27th

Monday’s Workout

BRING A FRIEND WORKOUT

Partner WOD

AMRAP 25

5e DB Clean & Jerks

15 Sit Ups

200m Sprint

Tuesday’s Workout

5-5-5-5-5

Bench Press

5-5-5-5-5

Weighted Chin Ups

Wednesday’s Workout 

6 Rounds For Time

50ft DB Overhead Lunge

21 Calorie Row

Thursday’s Workout

3 Rounds For Time

8 Power Cleans

400m Run

Plank

Friday’s Workout

5-5-5-5-5

Overhead Squat

For Time

45 Overhead Squats

45 Honest Push Ups

CFS Workouts July 15th to July 20th

Monday’s Workout

10-10-10

Back Squat

Tuesday’s Workout

“Land and Sea”

Teams of 3

3 Rounds For Time

1200m Run

1500m Row

1500m Ski Erg

3000m Bike 

Wednesday’s Workout
AMRAP 12

30 Double Unders

7 Strict Handstand Push Ups

14 Toes to Bar

Thursday’s Workout

3-3-3-3-3

Power Snatch

Friday’s Workout

21-18-15-12-9-6-3

Overhead Squat

C2B Pull Up

Saturday’s Workout

AMRAP 4

27 Hang Power Cleans

27 Burpee Over Bar

27/21 Calorie Row

4 Minute Rest

AMRAP 4

21 Hang Power Cleans

21 Burpee Over Bar

21/15 Calorie Row

4 Minute Rest

AMRAP 4

15 Hang Power Cleans

15 Burpee Over Bar

15/12 Calorie Row

CFS Workouts July 8th to July 13th

Monday’s Workout

3 Rounds For Time

400m Run

25 Wall Balls

10 Bar Muscle Ups

Tuesday’s Workout

AMRAP 20

27 Calorie Row

21 GHD Sit Ups

15 Ring Dips

Wednesday’s Workout

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

Clean and Jerks

Thursday’s Workout

For Time

600m Run

20 Deadlifts

600m Run

15 Deadlifts

600m Run

10 Deadlifts

Friday’s Workout

5 Rounds with a Partner

20 Double KB Push Press

30 Box Jumps

40 Pistol Squats

Saturday’s Workout

Every 2 Minutes For 7 Rounds

First 2 Minutes-5 Deadlifts

Second 2 Minutes-1 Rope Climb