Monthly Archives: October 2020

CrossFit Games Week 1 of 2

Monday’s Workout

“2007 Reloaded”

For Time

1500m Row

Then

5 Rounds

10 Bar Muscle Ups

7 Shoulder to Overhead

Tuesday’s Workout

CrossFit Total

1-1-1 Back Squat

1-1-1 Shoulder Press

1-1-1 Deadlift

Wednesday’s Workout

Part 1

100m Handstand Walk For Time

Part 2

400m Plate Sprint

Thursday’s Workout

30-20-10

Toes to Bar

KB Lunge

Friday’s Workout

EMOM 30

1 Squat Snatch

Saturday’s Workout

Ranch Loop

Only 1 Class 8am

Ran Powder Canyon

We will meet at the gym at 8am and drive over together

 

 

CFS Workouts October 19th to October 24th

Monday’s Workout

“Fight Gone Bad”

3 Rounds

1 Minute Wall Balls

1 Minute Sumo Deadlift High Pulls

1 Minute Box Jumps

1 Minute Push Press

1 Minute Calorie Row

1 Minute Rest

Tuesday’s Workout 

5 2 Minute Rounds

20 Box Step Ups

Max Push Ups

2 Minute Rest

Wednesday’s Workout 

Part 1

1 Mile Run For Time

Part 2

Every 2:30

3 Weighted Pull Ups

15-25 GHD Sit Ups

Thursday’s Workout

50-40-30-20-10

Calorie Bike

2x Reps Double Unders

Friday’s Workout 

“Fran”

21-15-9

Thrusters

Pull Ups

Saturday’s Workout

Part 1

5-5-5-5-5

Power Snatch

Part 2

Teams of 2 (4 Rounds Each)

10 DB Snatch

15 Burpee Box Jumps Overs

20 Sit Ups

 

CFS Workouts October 12th to October 17th

Monday’s Workout

AMRAP 20

5-10-15-20-Etc

Sumo Deadlift High Pull

**1000m Bike After Each Round**

Tuesday’s Workout

5-5-5-5-5

Back Squats

5-5-5-5-5

Ring Dips

Wednesday’s Workout

5 Rounds Each For Time

15 Unbroken Pull Ups

400m Sprint

15 Knees to Elbows

Rest 3 Minutes

Thursday’s Workout

3 Rounds

10 Hang Power Cleans

20 Pistol Squats

Right into

3 Rounds

10 Hang Power Cleans

20 Wall Balls

Friday’s Workout

Part 1

5-5-5-5-5

Shoulder Press

Part 2

Each Set As Fast As Possible

50 Burpees to Target

Rest 3 Minutes

35 Burpees to Target

Rest 90 Seconds

20 Burpees to Target

Saturdays Workout

Teams of 3

For Time and Reps

21 Rope Climbs

84 Front Squats

Max Calorie Row

**2 Working at all times**

 

CFS Workouts October 5th to October 10th

Monday’s Workout

Part 1

“Karen”

150 Wall Balls For Time

Part 2

3-3-3-3-3

Squat Cleans

5-5-5-5-5

Ring Rows

Tuesday’s Workout

3 Rounds For Time

25 Burpee Box Jumps

800m Run

Wednesday’s Workout

3 Rounds 

50 Double Unders

20s L-Sit

3 Minute Rest

3 Rounds

50 Double Unders

15 Hollow Rocks

3 Minute Rest

3 Rounds

50 Double Unders

10 V-Ups

Thursday’s Workout

“Lynne”

5 Rounds For Reps

Max Bodyweight Bench Press

Max Pull Ups

Rest as needed

Friday’s Workout

5 Rounds For Time

10 DB Hang Squat Cleans

20 Calorie Row

Saturday’s Workout

2 Rounds

400m Run

26 Hand Release Push Ups

400m Run

26 Kettlebell Swings

400m Run

26 AbMat Sit Ups

400m Run

26 Deadlifts

400m Run

26 Air Squats

400m Run

26 Box Jumps