Monthly Archives: March 2021

CFS Workouts March 29th to April 3rd

Monday’s Workout

7 Rounds For Time

20 Wall Balls

10 C2B Pull Ups

Tuesday’s Workout

1-1-1-1-1

Muscle Snatch

1-1-1-1-1

Power Snatch

1-1-1-1-1

Squat Snatch

Wednesday’s Workout

4 Rounds

15 Ring Dips

200m Sprint

Rest 2 Minutes

Immediately Into

4 Rounds

25 GHD Sit Ups

200m Sprint

Rest 2 Minutes

Thursday’s Workout

AMRAP 20

500m Row

25 Box Jumps

Friday’s Workout

5-5-5-5-5

Back Squat

5-5-5-5-5

Chin Ups

Saturday’s Workout

3 Rounds

AMRAP 5 

10 Calorie Bike

10 DB Presses

10 Deadlifts

Rest 5 Minutes

CFS Workouts March 22nd to March 27th

Monday’s Workout

AMRAP 10

3-6-9-12-etc

Sumo Deadlift High Pull

Knees to Elbows

Tuesday’s Workout

3 Rounds For Time

800m Run

21 Ring Rows

15 Front Squats

Wednesday’s Workout

Every 3 Minutes x 10 Rounds

Interval 1) 5 Bench Press

Interval 2) 20/15 Calorie Row (Sprint)

Thursday’s Workout

10 Rounds For Time

9 Hang Power Snatch

30 Double Unders 

1 Minute Rest

Friday’s Workout

CrossFit Open 21.3

TBA

Saturday’s Workout

Part 1

5-5-5-5-5

Back Rack Lunges

Part 2

400m Run

50 Push Ups

50 Lunges 

400m Run

CFS Workouts March 15th to March 20th

Monday’s Workout

“Filthy Fifty”

For Time

50 Box Jumps

50 Jumping Pull Ups

50 Kettlebell Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Hip Extensions

50 Wall Balls

50 Burpees

50 Double Unders

Tuesday’s Workout

Part 1

10 Minute Front And Back Scale Practice

10 Minute Plank Practice

Part 2

5-5-5-5-5

Deadlifts

Wednesday’s Workout

3 Rounds For Time

21/16 Calorie Row

15 DB Squat Cleans

9 Strict HSPU

Rest 5 Minutes

For Time

63/48 Calorie Row

45 DB Squat Cleans

27 Strict Handstand Push Ups

Thursday’s Workout

5 Rounds Each For Time

400m Sprint

Rest 5 Minutes

**Warm up and cool down with a mile run**

Friday’s Workout

CrossFit Open 21.2

TBA

Saturday’s Workout

10 1-Minute Rounds

3 Clean and Jerks

10 Pull Ups

Max Calorie Bike

Rest 2 Minutes

 

CFS Workouts March 8th to March 13th

Monday’s Workout

Part 1

Practice SLIPS For 20 Minutes

Part 2

3-3-3-3-3

Overhead Squats

Tuesday’s Workout

DT

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Wednesday’s Workout

5 Rounds For Time

3 Rope Climbs 

400m Run

20 DB Lunges

Thursday’s Workout

3-3-3-3-3

Squat Cleans

Friday’s Workout 

CrossFit Open 21.1

TBA

Saturday’s Workout

Partner WOD

6 Rounds Each

21/15 Calorie Row

15 DB Burpees

9 Strict Pull Ups

CFS Workouts March 1st to March 6th


Monday’s Workout

5 Muscle Ups

9 Hang Power Cleans

7 Push Jerks

50 Double Unders

Tuesday’s Workout

AMRAP 20

50 Abmat Sit Ups

15 Back Squats

Wednesday’s Workout

3 Sets

Max Strict Pull Ups

3 Sets

Max Strict Dips

3 Sets

Max Rep One Arm Press

3 Sets

Max Rep One Arm High Pull

Thursday’s Workout

“Boat Race”

5 Rounds For Time

400m Run

500m Row

3 Minute Rest

Friday’s Workout

CrossFit Open 19.5

33-27-21-15-9

Thrusters

C2B Pull Ups

Saturday’s Workout

Part 1

5-5-3-3-1-1-1

Power Snatch

Part 2

EMOM 12

Minute 1) 20 DB Snatch

Minute 2) 25 Push Ups

Minute 3) 30 Jump Lunges