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 DeadliftsÂ
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
ThrustersÂ
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
