Monthly Archives: October 2019

CFS Workout October 21st to October 26th

Monday’s Workout

Part 1

3×3 Single Arm Dumbbell Press

Part 2

5 Rounds

AMRAP 3

750m Bike

Max DB Hang Clean and Jerks

Rest 3 Minutes

Tuesday’s Workout

For Time

2000m Row

100 GHD Sit Ups

50 Ring Rows

Wednesday’s Workout

Part 1

3×5 Front Rack Lunge

Part 2

2 Rounds For Time

400m Run

25 Front Rack Lunges

100 Double Unders

Thursday’s Workout

Part 1

3×5 Hang Power Snatch

Part 2

AMRAP 10

10 Hang Power Snatches

10 Hand Release Push Ups

Friday’s Workout

CrossFit Open 20.2

TBA

Saturday’s Workout

Part 1 

3×5 Strict Bar Muscle Ups

Part 2

5 Rounds For Time

5 Bar Muscle Ups

10 Calorie Bike

15 Wall Balls

 

CFS Workouts October 14th to October 19th

Monday’s Workout

Part 1

3×3 Deadlifts

Part 2

AMRAP 15

10 Sumo Deadlift High Pulls

10 Burpee Box Jumps

40 Double Unders

Tuesday’s Workout

“Amanda”

9-7-5

Squat Snatch

Ring Muscle Ups

Wednesday’s Workout

Part 1

3×1 Push Press

Part 2

For Time

800m Run

42 Push Press

21 Strict Knees to Elbows

800m Run

Thursday’s Workout

Part 1

Max 30ft Farmers Carry

Part 2

EMOM 20

1-12 Calorie Bike

2-30ft Farmers Carry

Friday’s Workout

CrossFit Open 20.2

TBA

Saturday’s Workout

Part 1

3×5 Front Squat

Part 2

5 Rounds For Time

12 Power Cleans

9 Front Squats

6 Push Press

CFS Workouts October 7th to October 12th

Monday’s Workout 

Part 1

3×3 Thrusters

Part 2

2 Rounds For Time

30 DB Thrusters

25 Calorie Row

20 Toes to Bar

Tuesday’s Workout

7 Rounds For Time

12 Ring Dips

12 Deadlifts

Wednesday’s Workout

Part 1

3×1 Hang Squat Clean + Push Jerks

Part 2

15-12-9

Hang Squat Clean

Bar Facing Burpee

-3 Minute Rest-

15-12-9

Push Jerks

Bar Facing Burpees

Thursday’s Workout

Part 1

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Part 2

Recovery WOD

Friday’s Workout

CrossFit Open 20.1

TBA

Saturday’s Workout

Partner WOD

10 Rounds For Time

5 Power Snatches

10 Strict Pull Ups

15 Calorie Bike