Monthly Archives: August 2019

CFS Workouts September 2nd to September 7th

Monday’s Workout

Partner WOD

5 Rounds Each

400m Run

15 Wall Balls

10 C2B Chin Ups

15 Kettlebell Swings

Tuesday’s Workout

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

Clean and Jerk

Wednesday’s Workout

CrossFit Open 11.4

AMRAP 10

60 Bar Facing Burpees

30 Overhead Squats

10 Muscle Ups

Thursday’s Workout

AMRAP 20

25 Calorie Row

20 DB Step Ups

15 GHD Sit Ups

Friday’s Workout

3-3-3-3-3

Push Press

Saturday’s Workout

For Time

21 C2B Pull Ups

42 DB Snatch

15 C2B Pull Ups

30 DB Snatch

9 C2B Pull Ups

18 DB Snatch

CFS Workouts August 26th to August 31st

Monday’s Workout

5-5-5-5-5

Deadlifts

5-5-5-5-5

Bent Over Row

Tuesday’s Workout

“Elizebeth”

21-15-9

Squat Cleans

Ring Dips

Wednesday’s Workout

Partner WOD

100 Calorie Row

100 DB Push Press

100 Strict Pull Ups

100 Calorie Row

Thursday’s Workout

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

Back Squat

-Then-

800m Sprint

Rest

400m Sprint

Rest

200m Sprint

Friday’s Workout

For Time

30 Calorie Bike

40 Toes to Bar

50 Burpee Box Jump Overs

40 Toes to Bar

30 Calorie Bike

Saturday’s Workout

25-20-15-10-5

Thrusters

Ring Rows

CFS Workouts August 19th to August 24th

Monday’s Workout

“Running DT”

5 Rounds For Time

400m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Tuesdays Workout

10-1 Minute Rounds

15 Calorie Bike

Max C2B Pull Ups

2 Minute Rest

Wednesday’s Workout

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

Front Squat

3-3-3-3-3

Press

Thursday’s Workout

For Time

800m Run

50 Kettlebell Swings

800m Run

50 GHD Sit Ups

Friday’s Workout

2 RoundsĀ 

10 Ring Muscle Ups

30 Lunges

3 Minute Rest

3 Rounds

20 Deficit Push Ups

40 Lunges

Saturday’s Workout

2-2-2-2-2

Squat Snatch

CrossFit Games Week 2 August 12th to August 19th

Monday’s Workout

“Split Triplet”

5 Rounds For Time

1 Pegboard Ascent

100 Double Unders

10 DB Hang Split Snatches

10 DB Hang Clean & Jerks

Tuesday’s Workout

EMOM Clean to Max

Wednesday’s Workout

Running DT

5 Rounds For Time

400m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Thursday’s Workout

Ringer 1

30-20-10

Bike for Calories

Toes to Rings

Ringer 2

15-10-5

Burpees

Overhead Squats

Friday’s Workout

“The Standard”

For Time

30 Clean and Jerks

30 Muscle Ups

30 Snatches

Saturday’s Workout

TBA

CrossFit Games Week!! CFS Workouts August 5th to August 10th

Monday’s Workout

4 Rounds For Time

400m Run

3 Legless Rope Climbs

7 Squat Snatches

Tuesday’s Workout

For Time

800m Run

66 KB Jerks

132ft Handstand Walk

Wednesday’s Workout

6,000m Ruck Run


Thursday’s Workout

For Time

172ft Sled Push

18/15 Bar Muscle Ups

172ft Sled Push

Friday’s Workout

“Mary”

AMRAP 20

5 Handstand Push Ups

10 Pistol Squats

15 Pull Ups

Saturday’s Workout

Sprint Course