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