Monthly Archives: February 2021

CFS Workouts February 22nd to February 27th

Monday’s Workout

3 Rounds For Time

800m Run

30 Pull Ups

40 Push Ups

50 Air Squats

Tuesday’s Workout

Part 1

20 Minutes Practice SLIPS

Part 2

1-1-1-1-1-1-1

Clean and Jerks

Wednesday’s Workout

Annie

50-40-30-20-10

Double Unders

Sit Ups

Rest to 20 Minute Mark

Randy

75 Snatches For Time

Thursday’s Workout

Modified Crossfit Open 16.1

AMRAP 20

8 Overhead Lunges

8 Burpees

8 Overhead Lunges

8 C2B Pull Ups

Friday’s Workout

Part 1

5-5-5-5-5

Front Squat

Part 2

3 Rounds For Time

1000m Row

90s Rest

Saturday’s Workout

Partner WOD

5 Rounds Each

30/22 Calorie Bike

20 Kettlebell Swings

10 Strict Handstand Push Ups

CFS Workouts February 15th to February 20th

Monday’s Workout

Part 1

3-3-3-3-3

Power Cleans

Part 2

EMOM 10

Minute 1) 10 Power Cleans

Minute 2) 10 Bar Facing Burpees

Tuesday’s Workout

6 Rounds For Reps

30s Max Pull Ups

60s Rest

30s Max Push Press

60s Rest

30s Max Calorie Bike

60s Rest

Wednesday’s Workout

Part 1

Practice SLIPS

Part 2

CrossFit Open 19.1

AMRAP 15

19 Wall Balls

19 Calorie Row

Thursday’s Workout

Part 1

5-5-5-5-5

Dumbbell Bench

Part 2

5 Sets

50m Mixed Carry

Friday’s Workout

For Time

20 Power Snatches

50 Lunges

800m Run

15 Power Snatches

40 Lunges

800m Run

10 Power Snatches

30 Lunges

800m Run

Saturday’s Workout

3 Rounds

30/22 Calorie Row

30 Push Ups

3 Minute Rest

3 Rounds

30 GHD Sit Ups

30 Ring Rows

For Time

30 Squat Clean Thrusters

CFS Workouts February 9th to February 13th

Monday’s Workout

CrossFit Open 15.3

AMRAP 14

7 Muscle Ups

50 Wall Balls

100 Double Unders

Tuesday’s Workout

3-3-3-3-3

Back Squat

Practice SLIPS For 20 Minutes

Wednesday’s Workout

3 Rounds For Reps

1 Minute Max Calorie Row

2 Minute Rest

1 Minute Max Rep Power Cleans

2 Minute Rest

1 Minute Max Rep GHD Sit Ups

2 Minute Rest

Thursday’s Workout

“Andi”

For Time

100 Hang Power Snatches

100 Push Presses

100 Sumo Deadlift High Pulls

100 Front Squats

Friday’s Workout

5 Rounds

50m Overhead DB Lunge

15 Calorie Bike

Rest 10 Minutes

5 Rounds 

15 Toes to Bar

15 Calorie Bike

Saturday’s Workout

Challenge Finale 

(Starts at 8am)

(MUST BE THERE)

Part 1

1 Rep Max Deadlift

Part 2

1 Mile Run For Time

Part 3

Partner Angie

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats