Monthly Archives: January 2020

CFS Workout January 27th to February 1st

Monday’s Workout

10-10-10-10-10

Bench Press

10-10-10-10-10

DB Row

Tuesday’s Workout

5 Rounds For Time

10 Step Back Lunges

20 GHD Sit Ups

10 Step Back Lunges

2 Minute Rest

Wednesday’s Workout

Run or Row 5k

Thursday’s Workout

1-1-1-1-1-1-1

Squat Snatch

Friday’s Workout

3 Rounds Each For Time

500m Bike

15 Push Jerks

500m Bike

4 Minute Rest

Saturday’s Workout

Partner WOD

6 Rounds For Time

15 Back Squats

15 C2B Pull Ups

30 Calorie Row

CFS Workouts January 20th to January 26th

Monday’s Workout

Challenge 2020 Workout

AMRAP 20

10 Deadlifts 

15 Sit Ups

20 Calorie Row

Tuesday’s Workouts

7 Rounds Not For Time

3 Overhead Squats (75%)

9 Chin Ups

Wednesday’s Workout

4 Rounds For Time

400m Run

25 Push Ups

Thursday’s Workout

10 Rounds For Reps

30s Double Unders

30s Rest

30s Toes to Bar

30s Rest

Friday’s Workout

1-1-1-1-1-1-1-1-1-1

Deadlift

Saturday’s Workout

“Fran”

21-15-9

Thrusters 

Pull Ups

CFS Workouts January 13th to January 18th

Monday’s Workout

5 Rounds For Time

10 Strict Handstand Push Ups

200m Sprint

2-3 Minute Rest

Tuesday’s Workout

CrossFit Open 18.3

2 Rounds For Time

100 Double Unders

20 Overhead Squats

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 DB Snatch

100 Double Unders

12 Bar Muscle Ups

Wednesday’s Workout

Part 1

5-5-5-5-5

Front Rack Step Up

Part 2

500m Row For Time

Thursday’s Workout

EMOM 21

1-500m Bike

2-10 Dumbbell Bench

3-20 GHD Sit Ups

Friday’s Workout

Death By Power Cleans

Death By Pull Ups

Saturday’s Workout

5-5-3-3-3-1-1-1-1

Push Press

CFSWorkouts January 6th to January 11th

Monday’s Workout

“Elizebeth”

21-15-9

Squat Cleans

Ring Dips

Tuesday’s Workout

Part 1

5-5-5-5-5

Weighted Chin Ups

Part 2

For Time

1600m Run

3 Minute Rest

1200m Run

2 Minute Rest

800m Run

1 Minute Rest

400m Run

Wednesday’s Workout

EMOM 15

1-15 Calorie Bike

2-21 Russian Kettlebell Swings

3-27 Sit Ups

Thursday’s Workout

5 Rounds For Time

20 Burpee to 6in Target

100m Suitcase Walk R/L

Friday’s Workout

3-3-3-3-3-3-3

Squat Cleans

Saturday’s Workout

Teams of 2

400m Run (together)

30 Clean and Jerks

6 Rope Climbs

400m Run (together)

24 Clean and Jerks

4 Rope Climbs

400m Run (together)

18 Clean and Jerks

2 Rope Climbs