Monthly Archives: September 2020

CFS Workouts September 28th to October 3rd

Monday’s Workouts

Part 1

15 Minutes Find 1 Rep Max

Power Clean and Jerk

Part 2

EMOM 14

10 Clean and Jerks

1 Legless Rope Climbs

Tuesday’s Workouts

5 Rounds For Time

400m Run

15 Toes to Bars

Wednesday’s Workouts

“Cindy”

AMRAP 20

5 Pull Ups

10 Push Ups

15 Air Squats

Thursday’s Workout

Partner WOD

10 Rounds Each

3 Power Snatch

12/9 Calorie Bike

Friday’s Workout

5 Rounds For Time

30 Double Unders

15 DB Box Step Ups

300m Run

15 DB Presses

Saturday’s Workout

Part 1

3-3-3

Thrusters 

Part 2

“Jackie”

For Time

1000m Row

50 Thrusters

30 Pull Ups

CFS Workouts CrossFit Games Week!

Monday’s Workout

Friendly Fran

3 Rounds For Time

21 Thrusters

21 C2B Pull Ups

Tuesday’s Workout

Damn Diane

3 Rounds For Time

15 Deadlifts

15 Strict Deficit Handstand Push Ups

Wednesday’s Workout

Part 1

1 Rep Max Front Squat

Part 2

Max Handstand Hold

Part 3

1000m Row For Time

Thursday’s Workout

Part 1

For Time

300/240 Calorie Bike

Part 2

AMRAP 18

10 1-Arm Dumbbell Rows

Stretching

Friday’s Workout

Nasty Nancy

5 Rounds For Time

500m Run

15 Overhead Squats

15 Bar Facing Burpees

Saturday’s Workout

Awful Annie

50-40-30-20-10

Double Unders

GHD Sit Ups

5-4-3-2-1

Cleans

CFS Workouts September 14th to September19th

Monday’s Workout

Part 1

1-1-1 
Overhead Squats

Part 2

5 Rounds For Time

25 Air Squats

50 Double Unders

Tuesday’s Workout

Part 1

400m Sprint For Time

Part 2

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Wednesday’s Workout

EMOM 30

Minute 1-500m Bike

Minute 2-15 GHD Sit Ups

Minute 3-50m Farmers Walk

Thursday’s Workout

Part 1

1-1-1

Push Jerks

Part 2

3 Rounds For Time

25 Calorie Row

15 Push Jerks

Friday’s Workout

“Kelly”

5 Rounds For Time

400m Run

30 Box Jumps

30 Wall Balls

Saturday’s Workout

Part 1

2-2-2

Deadlift (No Sound)

Part 2

3 Rounds For Time

20 Deadlifts

5 Strict Muscle Ups

CFS Workouts September 7th to September 12th


Monday’s Workout

Teams of 3

For Time

400m Run Together

200 Russian Kettlebell Swings

200 Sit Ups

800m Run Together

150 Russian Kettlebell Swings

150 Sit Ups

1200m Run Together

100 Russian Kettlebell Swings

100 Sit Ups

Tuesday’s Workout

Part 1

1-1-1

Front Squat

Part 2

AMRAP 10

9 DB Squats

3 Bar Muscle Ups

Wednesday’s Workout

Part 1

3-3-3

Bench Press

Part 2

5 Rounds For Time

10 Bench Press

20 Calorie Row

Thursday’s Workout

“Isabel”

30 Snatches For Time

Friday’s Workout

Part 1

10-10-10

Bent Over Row

Part 2

21-15-9

Ring Row

Burpee Box Jump

Calorie Bike

Saturday’s Workout

AMRAP 20

30 Lunges

20 Sit Ups

10 Strict Handstand Push Ups