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