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