Monthly Archives: September 2019
CFS Workouts September 30th to October
Monday’s Workout
Part 1
3×5 Weighted Pull Ups
Part 2
“Nicole”
AMRAP 20
400m Run
Max Pull Ups
Tuesday’s Workout
Part 1
3×3 Bench Press
Part 2
3 Rounds For Time
21 Wall Balls
15 Calorie Bike
9 Bench Press
Wednesday’s Workout
Partner WOD
For Time
25 Calorie Row
25 Deadlifts
50 Calorie Row
50 Power Cleans
75 Calorie Row
75 Power Snatch
100 Calorie Row
100 Sumo Deadlift High Pulls
Thursday’s Workout
Part 1
5×1 Back Squat
Part 2
AMRAP 10
20 Pistol Squats
50 Double Unders
Friday’s Workout
4 Rounds For Time
5 Strict Muscle Ups
800m Run
Saturday’s Workout
Part 1
3×5 Shoulder Press
Part 2
3 Rounds For Time
30 Kettlebell Swings
20 Medball GHD Sit Ups
10 Strict Handstand Push Ups
CFS Workouts September 23rd to September 28th
Monday’s Workout
5 Rounds For Time
10m Handstand Walk
20 DB Power Snatch
Tuesday’s Workout
Death by
30 Double Unders + 1 Front Squat
**add 1 front squat each round**
Wednesday’s Workout
“Lynne”
5 Rounds For Reps
Max Bodyweight Bench Press
10s Rest
Max Strict Pull Ups
**Rest as needed between sets**
Thursday’s Workout
200m Sprint For Time
Friday’s Workout
For Time
1000m Row
50 GHD Sit Ups
30 Power Snatches
Saturday’s Workout
CrossFit Open 14.2
In 3 minutes
2 Rounds
10 Overhead Squats
10 C2B Pull Ups
**Add 2 reps each after each successful 2 rounds**
21 Day Challenge Rules
Saturday
Receive calories and protein numbers
Saturday and Sunday
Learn how to navigate your calorie counting app and do your best to hit your protein and calories
Monday
This is the first official day of the challenge
You will accrue 1 point for:
Working out
(Crossfit Saved Class, At Home Workout, Run 5k, Row 5k, Bike 10k, Swim 2k)
Sleep
7 hours of sleep minimum-(You count sleep as, I was in bed, lights out, devices off, and trying to fall asleep for 7 hours)
Hitting Calorie Goal
being within 100 calories, you can go 100 over or be 100 under
Hitting Protein Goal
being within 10g of protein, you can go 10g over or be 10g under
Quality Foods From Food List
if its not on the list you can’t have it and if you eat something that is not on the list you will not receive a point for eating the right quality foods.
Here is a list of all the foods you can have. If the food is not on this list you cannot have it.
The challenge will end Saturday, October 5th right before the CrossFit Open starts!
If you have any questions feel free to ask!
CFS Workouts September 16th to September 21st
Monday’s Workout
Part 1
5 Rounds For Time
12 Hang Power Cleans
15 Burpees
18 Air Squats
Part 2
3×3 Hang Power Clean
Tuesday’s Workout
CrossFit Open 13.2
AMRAP 10
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps
Wednesday’s Workout
Part 1
EMOM 10
C2B Pull Up Practice
Part 2
3 Rounds For Time
800m Run
25 GHD Sit Ups
15 Pull Ups
Thursday’s Workout
Part 1
3x5e Back Rack Lunges
Part 2
2 Rounds For Time
50 Calorie Row
50 Walking Lunges
Friday’s Workout
“Fran”
21-15-9
Thrusters
Pull Ups
Saturday’s Workout
Part 1
3×3 Push Jerks
Part 2
AMRAP 15
20 Calorie Bike
15 Kettlebell Swings
10 DB Push Jerks
CFS Workouts September 9th to September 14th
Monday’s Workout
CrossFit Open 12.2
In 10 Minutes
30 Snatches 75/55
30 Snatches 135/95lbs
30 Snatches 165/100lbs
Max Snatches 210/120lbs
Tuesday’s Workout
For Time
10 L-Pull Ups
20 Honest Push Ups
30 Jump Lunges
15 L-Pull Ups
30 Honest Push Ups
45 Jump Lunges
20 L-Pull Ups
40 Honest Push Ups
60 Jump Lunges
Wednesday’s Workout
Part 1
5-5-5-5-5
Dead Stop Sumo Deadlifts
Part 2
500m Row For Time
Thursday’s Workout
In a 15 Minute Window
3 Rounds
18 Toes to Bar
400m Run
-then-
Max Squat Clean Thrusters In Remaining Time
Friday’s Workout
100-80-60-40-20
Double Unders
25-20-15-10-5
Ring Dips
5-4-3-2-1
Rope Climbs
Saturday’s Workout
Part 1
3-3-3-3-3
Overhead Squat
Part 2
15 Minutes Practice Handstands
