Monthly Archives: November 2019

CFS Workouts December 2nd to December 7th

Monday’s Workout

“Nancy”

5 Rounds For Time

400m Run

15 Overhead Squats


Tuesday’s Workout

21-15-9

Toes to Bar

Push Press

Wednesday’s Workout

3 Rounds For Time

1000m Bike

15 KB Deadlifts

50 Double Unders

Thursday’s Workout

5 Rounds For Time

20 Pull Ups

30 Push Ups

40 Sit Upps

50 Air Squats

3 Minute Rest

Friday’s Workout

AMRAP 20

10 Power Snatch

600m Run

Saturday’s Workout

For Time

5 Rope Climbs

50 Wall Balls

500m Row

 

CFS Workouts November 25th to November 30th

Monday’s Workout

“Jackie”

For Time

1000m Row

50 Thrusters

30 Pull Ups

Tuesday’s Workout

AMRAP 15

2-4-6-8-10-etc

Knees to Elbow

DB Snatch

Wednesday’s Workout

8 Rounds For Time

8 Deadlifts

16 Calorie Bike

Thursday’s Workout

Thanksgiving with the Girls

For Time
“Angie’s House”
20 Pull Ups
20 Push. Ups
20 Sit Ups
20 Air Squats

“Helen’s House”
400m Run
21 Kettlebell Swings 53/35lbs
12 Pull Ups

“Fran’s House”
21 Thrusters 95/65lbs

“Nancy’s House”
400m Run
15 Overhead Squats 95/65lbs

“Grace/Isabel’s House”
20 Ground to Overhead 95/65lbs

“Kelly’s House”
400m Run
30 Box Jumps
30 Wall Balls 20/14lbs

Friday’s Workout

“CrossFit Triathlon”

For Time

2000m Row

1 Mile Run

4000m Bike

Saturday’s Workout

4 Rounds For Time

25 Bench Press

25ft Handstand Walk

CFS Workouts November 18th to November 23rd

Monday’s Workout

5 Rounds For Time

8 DB. Thrusters (Right Arm)

10 Weighted Sit Ups

8 DB Thrusters (Left Arm)

10 Weighted Thrusters

Tuesday’s Workout

4 Rounds For Time

5 L-Pull Ups

10 Strict Pull Ups

15 Kipping Pull Ups

Wednesday’s Workout

Part 1

5 Sets For Quality 

5 Tempo Ring Dips

60s Rest

10 Pistol Squats

2m Rest

Part 2

EMOM 14

1-15 Kettlebell Swings

2-10 Paralette Push Ups

Thursday’s Workout

Partner WOD

5 Rounds

Partner 1-Bike

Partner 2-Front Rack Hold

Switch

15 Syncho Burpees

Friday’s Workout

Part 1

15 Minutes Pull Over Practice

Part 2

10 Rounds For Reps

30s Row For Calories

30s Rest

30s Ring Rows

30s Rest

Saturday’s Workout

“CrossFit Total”

1 Rep Max Back Squat

1 Rep Max Press

1 Rep Max Deadlift

CFS Workouts November 11th to November 16th

Monday’s Workout

Double DT

10 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Tuesday’s Workout

Part 1

10 Rep Max Back Squat

Part 2

Recovery WOD

Wednesday’s Workout

EMOM 12

1-18 Calorie Row

2-12 Burpee Box Jump Overs

3-14 V-Ups

Part 2

Teams of 3

9,000m Row

Thursday’s Workout

Part 1

1 Rep Max Kipping Handstand Push Up

Part 2

“Diane”

21-15-9

Deadlifts 

Handstand Push Ups

Friday’s Workout

Part 1

Max Unbroken Strict Pull Ups

Part 2

AMRAP 9

30ft Overhead Walking Lunge

9 Pull Ups

Saturday’s Workout

Part 1

Death by 3 Shoulder to Overhead

Part 2

10 Minutes of Run, Row, Ski, or Bike