Monthly Archives: February 2020
CFS Workouts March 2nd to March 7th
Monday’s Workout
Part 1
5-5-5
Weighted Push Up
Part 2
21-15-9
DB Thruster
Push Ups
Tuesday’s Workout
5 Rounds For Time
20 Burpee Pull Ups
100 Double Unders
Wednesday’s Workout
Part 1
3-3-3-3-3
Power Clean
Part 2
For Time
1000m Row
4 Minute Rest
500m Row
2 Minute Rest
250m Row
Thursday’s Workout
Part 1
1-1-1
Unbroken Rope Climbs
Part 2
3 Rounds For Time
2 Rope Climbs
20 Wall Balls
200m Run
Friday’s Workout
EMOM 18
Minute 1-15 Calorie Bike
Minute 2-15 Ring Dips
Minute 3-15 Toes to Bar
Saturday’s Workouts
“CrossFit Total”
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
CFS Workouts February 24 to February 29th
Monday’s Workout
5 Rounds For Time
20 Overhead Squats
80 Double Unders
400m Run
Tuesday’s Workout
5-5-5-5-5
Hang Power Cleans
Wednesday’s Workout
8-10-12
Calorie Bike
DB Push Press
GHD Sit Ups
-3 Minute Rest-
12-10-8
Calorie Row
DB Push Press
GHD Sit Ups
Thursday’s Workout
AMRAP 15
2-4-6-8-etc
Front Rack Lunge
C2B Pull Ups
Friday’s Workout
1-1-1-1-1
Shoulder Press
3-3-3-3-3
Push Press
5-5-5-5-5
Push Jerk
Saturday’s Workout
2020 Challenge Finale
AMRAP 20
5 Deadlifts
10 Sit Ups
15 Calorie Row
CFS Workouts February 17th to February 22nd
Monday’s Workout
Teams of 2
5 Rounds For Time
30 Synchro Wall Balls
50 Toes to Bar
Tuesday’s Workout
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump
100m Run Between Rounds
-5 Minute Rest and Repeat-
Wednesday’s Workout
Part 1
Practice Planks
Part 2
3-3-3-3-3
Sumo Deadlift
Thursday’s Workout
Part 1
30 Muscle Ups For Time
Part 2
800m Run For Time
Friday’s Workout
Partner WOD
Partner 1
3 Rounds
15/12 Calorie Bike
15 Thrusters
-Then Partner 2 Goes-
Partner 1
3 Rounds
15/12 Calorie Bike
15 Push Press
-Then Partner 2 Goes-
Partner 1
3 Rounds
15/12 Calorie Bike
15 Front Squats
Saturday’s Workout
10-7-5-3-1-1-1
Back Squat
CFS Workouts February 10th to February 15th
Monday’s Workout
AMRAP 20
3 Rope Climbs
25 Double unders
10 Suitcase Lunge (Right Arm)
25 Double Unders
10 Suitcase Lunge (Left Arm)
25 Double Unders
Tuesday’s Workout
Part 1
5-5-5-5-5
DB Press
Part 2
2K Row For Time
Wednesday’s Workout
12-9-6
Deadlift
Bar Muscle Ups
Thursday’s Workout
4 Rounds For Time
400m Run
50 Air Squats
Friday’s Workout
“Valentine’s Day Partner WOD”
3 Rounds For Time
P1-2000m Bike
P2-10 Ring Dips + 20 Plate Sit Sit Ups
Saturday’s Workout
21-18-15-12-9-6-3
Power Clean
Bar Facing Burpee
CFS Workouts February 3rd to February 8th
Monday’s Workout
Part 1
3-3-3-3-3
Front Squat
Part 2
3 Minute L-Sit For Time
Tuesday’s Workout
Teams of 3
200 Calorie Bike
150 Pull Ups
100 Burpee Box Jump Overs
Wednesday’s Workout
For Time
25 Wall Balls
400m Run
5 Minute Rest
3 Rounds For Time
25 Wall Balls
400m Run
Thursday’s Workout
Part 1
5-3-3-1-1-1
Clean and Jerk
Part 2
“The Cali Bear”
Every 30s x 20 Minutes
1 Power Clean and Jerk
Friday’s Workout
“Angie”
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Saturday’s Workout
1 Minute Max Right Arm Kettlebell Snatch
1 Minute Max Left Arm Kettlebell Snatch
1 Minute Max Calorie Row
1 Minute Rest
