Monthly Archives: November 2020
CFS Workouts November 30th to December 5th
Monday’s Workout
5-5-5-5-5
Push Press
AMRAP 8
3-6-9-12-etc
Toes to Bar
Push Press
Tuesday’s Workout
CrossFit Open Workout 17.1
10 DB Snatches
15 Burpee Box Jumps Overs
20 DB Snatches
15 Burpee Box Jumps Overs
30 DB Snatches
15 Burpee Box Jumps Overs
40 DB Snatches
15 Burpee Box Jumps Overs
50 DB Snatches
15 Burpee Box Jumps Overs
Wednesday’s Workout
3 Rounds For Time
400m Run
10 Ring Muscle Ups
Thursday’s Workout
5-5-5-5-5
Back Rack Lunge
With a Partner
5 Rounds Each
Bike Intervals
1 Minute Moderate Pace
30 Seconds Fast Pace
15 Seconds Sprint Pace
Friday’s Workout
For Time
50/40 Calorie Row
25 Push Jerks
-3 Minute Rest-
50/40 Calorie Row
25 Hang Power Cleans
-3 Minute Rest-
50/40 Calorie Row
25 Hang Power Clean and Jerks
Saturday’s Workout
“Chelsea”
EMOM 30
5 Pull Ups
10 Push Ups
15 Air Squats
CFS Workouts Thanksgiving Week!
Monday’s Workout
AMRAP 5
21 Calorie Row
15 Burpees
9 Power Snatch
Rest 5 Minutes and Repeat for 3 Total Cycles
Tuesday’s Workout
“Nicole”
AMRAP 20
400m Run
Max Pull Ups
Wednesday’s Workout
5-5-5-5-5
Front Squats
3 Sets
100m KB Front Rack Carry
Rest as Partner Goes
Thursday’s Workout
(9am ONLY)
Teams of 3
150 DB Push Press
210 Sit Ups
100 DB Push Press
150 Sit Ups
50 DB Push Press
90 Sit Ups
1 Partner Biking at all Times
1 Partner Working on Reps at all Times
1 Partner Resting
(Score is Calorie Bike as a Team)
Friday’s Workout
(9am Only)
EMOM 25
Min 1-20 Front Rack Lunges
Min 2-20 Ring Rows
Min 3-20 Deficit Push Ups (45s)
Min 4-60 Double Unders
Min 5-Rest
Saturday’s Workout
3-3-3-3-3
Hang Power Clean
With a Partner
3 Rounds Each
12 Deadlifts
9 Hang Power Cleans
200m Sprint
CFS Workouts November 16th to November 21st
Monday’s Workout
AMRAP 20
1000m Bike
10 Overhead Lunges
1 Legless Rope Climb
Tuesdays Workout
3-3-3-3-3
Deadlifts
For Time
1 Mile Run
3 Minute Rest
1 Mile Run
Wednesday’s Workout
3 Rounds
50 Sit Ups
25 Burpees
5 Minute Rest
3 Rounds
50 Sit Ups
50 Push Ups
Thursday’s Workout
5 Rounds
AMRAP 3
500m Row
Max Double Unders
1 Minute Rest
Friday’s Workout
2-2-2-2-2-2-2
Clean and Jerk
5-5-5-5-5
Weighted Chin Up
Saturday’s Workout
For Time
600m Run
45 DB Thrusters
45 Knees to Elbows
600m Run
CFS Workouts November 9th to November 14th
Monday’s Workout
5-5-5-5-5
Shoulder Press
5 Rounds For Time
500m Row
3 Minute Rest
Tuesday’s Workout
“Elizebeth”
21-15-9
Clean
Ring Dips
Wednesday’s Workout
“Armistice”
AMRAP 11
11 Power Cleans
11 Burpee Over Bar
19 Deadlifts
18 Pull Ups
Thursday’s Workout
5-5-5-5-5
Overhead Squat
Friday’s Workout
4 Rounds For Time
800m Run
10 Strict Toes to Bar
15 DB Push Press
Saturday’s Workout
5 Rounds
1 Minute Max Strict Pull Ups
1 Minute Max Goblet Squats
5 Minute Rest
5 Rounds
1 Minute Max Calorie Bike
1 Minute Max Kettlebell Swings
CrossFit Games Week 2 of 2
Monday’s Workout
10 Rounds For Time
440m Bike
1 Legless Rope Climb
Tuesday’s Workout
Part 1
5-5-3-3-1-1-1
Thruster
Part 2
4 Rounds For Time
200m Run
5-7-9-11
Burpee
Thruster
Wednesday’s Workout
Part 1
3-3-2-2-1-1-1
Power Clean + Push Jerk
Part 2
4 Rounds Each For Time
Every 4 Minutes
15/10 Calorie Bike
250m Row
10 GHD Sit Ups
10 KB Ground to Overhead
Rest
Thursday’s Workout
“Mary”
AMRAP 20
5 Handstand Push Ups
10 Pistol Squats
15 Pull Ups
Friday’s Workout
Bodybuilding Day
Part 1
3 Sets
10 Tempo Bench
10 Tempo DB Rows
40 Banded Curls
2 Minute Rest
Part 2
3 Sets
10 Tempo Back Squats
10 Tempo DB Press
40 Banded Tricep Extensions
2 Minute Rest
Saturday’s Workout
2 Rounds
100/75 Calorie Bike
40 Power Snatch
