Monthly Archives: July 2020

CFS Workouts July 27th to August 1st

Monday’s Workout

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

Back Squat

Tuesday’s Workout

“Grace”

30 Clean and Jerks For Time

Wednesday’s Workout

3 Rounds For Time

200m Run

7 DB Push Press

14 Ring Rows

Thursday’s Workout

5 Rounds

AMRAP 3

10 Front Squats

10 Box Jumps

Max Calorie Row

3 Minute Rest

Friday’s Workout

AMRAP 20

5 Strict C2B Pull Ups

10 Ring Push Ups

20 Box Step Ups

Saturday’s Workout

“Olympic Lifting Meet”

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

Snatch

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

Clean and Jerks

CFS Workouts July 20th to July 26th

Monday’s Workout

1-1-1-1-1

Muscle Snatch

3-3-3-3-3

Overhead Squat

1-1-1-1-1

Squat Snatch

Tuesday’s Workout

For Time

500m Row

30 Bodyweight Bench Press

1000m Row

20 Bodyweight Bench Press

2000m Row

10 Bodyweight Bench Press

Wednesday’s Workout

AMRAP 20

5 Weighted Pull Ups

10 Weighted Sit Ups

15 Dumbbell Squats

Thursday’s Workout

1-1-1-1-1

Shoulder Press

3-3-3-3-3

Push Press

5-5-5-5-5

Push Jerks

Friday’s Workout

4 Rounds For Time

1 Minute Burpees

1 Minute GHD Sit Ups

1 Minute Rest

Saturday’s Workout

3 Rounds For Time

50 Lunges

7 Muscle Ups

10 Hang Squat Clean and Jerks

CFS Workouts July 13th to July 18th

Monday’s Workout

For Time

10,000 Meter Run

Tuesday’s Workout

10 Rounds For Time

3 Weighted Pull Ups

5 Strict Pull Ups

7 Kipping Pull Ups

Wednesday’s Workout

1-1-1-1-1

Clean and Jerks

Thursday’s Workout

“Jerry”

For Time

1 Mile Run

2,000 Meter Row

1 Mile Run

Friday’s Workout

“Zeus”

3 Rounds For Time

30 Wall Balls

30 Sumo Deadlift High Pulls

30 Box Jumps

30 Calorie Row

30 Push Ups

10 Body Weight Back Squats

Saturday’s Workout

“DG”

AMRAP 10

8 Toes to Bar

8 DB Thrusters

12 DB Walking Lunges

CFS Workouts July 6th to July 11th

Monday’s Workout

“CrossFit Total”

1 Rep Max Back Squat

1 Rep Max Press

1 Rep Max Deadlift

Tuesday’s Workout

5 Rounds For Time

12 Hang Power Clean and Jerks

9 Thrusters

6 Power Snatch

Wednesday’s Workout

10-9-8-7-6-5-4-3-2-1

C2B Pull Ups

1-2-3-4-5-6-7-8-9-10

Toes to Bar

**15/12 Calorie Bike After Each Round**

Thursday’s Workout

“Loredo”

6 Rounds For Time

24 Squats

24 Push Ups

24 Walking Lunge

400m Run

Friday’s Workout

3-3-3-3-3

Power Snatch

2-2-2-2-2

Snatch Balance

1-1-1-1-1

Squat Snatch

Saturday’s Workout

21 Body Weight Back Squats

7 Rope Climbs

15 Body Weight Back Squats

5 Rope Climbs

9 Body Weight Back Squats

3 Rope Climbs