Monthly Archives: October 2019

CFS Workouts October 28th to November 1st

Monday’s Workout

Part 1

3×3 Back Squat

Part 2

Tabata Air Squats

1 Minute Rest

4 Minute Max Muscle Ups

Tuesday’s Workout

Part 1

3 Rounds For Time

800m Run

90s Rest

Part 2

20 Minutes Practice SLIPS

Wednesday’s Workout

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift

Bench

Squat Clean

Thursday’s Workout

For Time

75 Calorie Bike

125 Double Unders

2000, Row

125 Double Unders

75 Calorie Bike

Friday’s Workout

CrossFit Open 20.4


Saturday’s Workout

No Workout-MOVING DAY!

 

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