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