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