CFS Workouts August 13th to August 18th
Monday’s Workout
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Tuesday’s Workout
5-5-5-5-5
Front Squat
Wednesday’s Workout
Tabata
Row For Calories
Sumo Deadlift High Pulls
Row For Calories
GHD Sit Ups
Thursday’s Workout
3 Rounds For Time
400m Run
20 DB Hang Squat Cleans
Friday’s Workout
Part 1
3-3-3-3-3
Push Press
Part 2
21-15-9
Push Press
Calorie Bike
Saturday’s Workout
21-18-15-12-9-6-3
Deadlifts
**3 Rope Climbs Between Rounds**
CFS Workouts August 6th to August 11th
Monday Workout
5-5-5 Overhead Squats
3-3-3 Snatch Balance
1-1-1 Squat Snatch
Tuesday Workout
3 Minutes Max Back Squats
3 Minutes Max Push Ups
2 Minute Max Back Squats
2 Minute Max Push Ups
1 Minute Max Back Squats
1 Minute Max Push Ups
Wednesday Workout
5 Rounds For Time
400m Run
15 Toes to Bar
Thursday Workout
2-2-2-2-2-2-2-2-2-2-2
Sumo Deadlift
Friday Workout
15-12-9-6-3
Strict Pull Ups
**50ft Overhead Walking Lunge Between Rounds**
Saturday Workout
Teams of 2
4 Rounds For Time
50 Calorie Row
50 DB Push Press
50s L-Sit
CFS Weekly Workouts July 30th to August 4th
Monday Workout
7 Rounds Not For Time
3 Strict Muscle Ups
15 Hip Extensions
Tuesday Workout
EMOM 15
Minute 1-21 Wall Balls
Minute 2-18 GHD Sit Ups
Minute 3-15 Calorie Row
Wednesday Workout
“Lynne”
5 Rounds For Reps
Max Rep Bodyweight Bench Press
Max Rep Pull Ups
Thursday Workout
Teams of 2
3 Rounds For Time
600m Bike
1200m Bike
1800m Bike
Friday Workout
For Time
400m Run
50 Burpee Box Jumps
400m Run
30 Power Cleans
400m Run
Saturday Workout
Beach Workout 9am
TBA Workout
CFS Workouts July 23rd to July 28th
Monday Workout
For Time
100 Calorie Bike
80 Double Unders
60 Walking Lunges
40 Double Unders
20 Walking Lunges
10 Rope Climbs
Tuesday Workout
AMRAP 12
6 Push Press
12 Burpees
18 GHD Sit Ups
Wednesday Workout
For Time
1 Mile Run
Thursday Workout
5 Rounds
AMRAP 2
250m Row
Max Power Cleans
Rest 2 Minutes
Friday Workout
5-5-5-5-5
Back Squat
*2 second pause in the bottom*
Saturday Workout
800m Run
*At the 4 Minute Mark*
Death by Strict Pull Ups
Followed by 800m Run
CFS Workouts July 16th to July 21st
Monday Workout
“Karen”
150 Wall Balls For Time
Tuesday Workout
For Time
50 Calorie Row
50 DB Snatch
50 Box Jumps
50 Pull Ups
50 Double Unders
Wednesday Workout
1-1-1-1-1-1-1
Squat Clean
Thursday Workout
4 Rounds For Time
200m Run
10 Handstand Push Ups
10 Pistol Squats
Friday Workout
Partner WOD
AMRAP 20
200 Double Unders
20 Deadlifts
10 Muscle Ups
Saturday Workout
4 Rounds For Time
500m Row
5 DB Overhead Squats
CFS Week Workouts July 9th to July 14th
Monday Workout
AMRAP 3
3 Power Snatches
1 Overhead Squat
-3 Minute Rest-
AMRAP 3
1 Power Snatch
3 Overhead Squats
-3 Minute Rest-
AMRAP 3
Max Squat Snatches
Tuesday Workout
Part 1
1-1-1-1-1
Weight Pull Ups
Part 2
5x100m Sprints
Wednesday Workout
EMOM 16
1-30s Row For Calories
2-15 Toes to Bar
3-30s Bike For Calories
4-15 DB Front Squats
Thursday Workout
“DT”
5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Friday Workout
For Time
1 Mile Run
-Immediately into-
3 Rounds
10m Handstand Walk
10 Box Jumps
Saturday Workout
For Time
100 Double Unders
75 AbMat Sit Ups
50 Medball Cleans
75 AbMat Sit Ups
100 Double Unders
CFS Workouts July 2nd to July 7th
Monday Workout
Partner WOD
10 RFT
5 Push Jerks 155/110
10 Burpees Over the Bar
100m Sprint
Tuesday Workout
AMRAP 8
3-6-9-12…
Pull Ups
2x Air Squats
4 minute rest
5 Rounds
:20 on, 2:40 off
Max Cal Bike Sprints
Wednesday Workout
“7/4/1776”
7 Rounds
4 Power Cleans 225/155
17 Push Ups
-Then-
76 Wall Balls 20/14
242 Single Unders
Thursday Workout
For Time
25 GHD Sit Ups
800m
25 GHD Sit Ups
600m
25 GHD Sit Ups
400m
25 GHD Sit Ups
200m Run
25 GHD Sit Ups
Friday Workout
1k Row
Rest 5 minutes
1k Row
Saturday Workout
CrossFit Total
1RM Back Squat
1RM Press
1RM Deadlift
CFS Workouts June 25th to June 30th
Monday Workout
“Bar Fight”
50 C2B Pull Ups
40 Toes 2 Bar
30 Clean and Jerks
Tuesday Workout
4 Rounds Each For Time
50 Double Unders
25/20 Calorie Bike
50 Double Unders
Wednesday Workout
3 Rounds For Time
12 Handstand Push Ups
10 DB Box Step Overs
8 Ring Muscle Ups
Thursday Workout
2-2-2-2-2
Deadlifts
5-5-5-5-5
Push Press
Friday Workout
4 Rounds For Time
400m Run
40m Walking Lunge
4 Rope Climbs
Saturday Workout
5 Rounds For Time
1 Sub 45s 250m Row
50 Unbroken Double Unders
CFS Workouts June 18th to June 23rd
Monday Workout of the Day
7 Rounds For Time
7 Power Cleans
14 Hand Release Push Ups
Tuesday Workout of the Day
1-1-1-1-10-10
Overhead Squats
Wednesday Workout of the Day
3 Rounds For Time
800m Run
40 Sit Ups
20 Box Jumps
Thursday Workout of the Day
Part 1
1-1-1-1-1-1-1
Thruster
Part 2
2 Rounds For Time
18 Calorie Row
15 Thrusters
12 C2B Pull Ups
Friday Workout of the Day
150 Burpees For Time
Saturday Workout of the Day
AMRAP 20
5 Snatches
3 Bar Muscle Ups
CFS Workouts June 11th to June 16th
Monday
2-4-6-8-10
Deadlifts
Tuesday
For Time
200 Calorie Bike
100 Wall Balls
50 Power Snatches
25 Burpee Box Jump Overs
Wednesday
6 Rounds
500m Row
Rest 5 Minutes
Thursday
7 Rounds For Load
50ft Front Rack Lunch
Rest 3-5 Minutes
Friday
30-25-20-15
Pull Ups
Push Press
Saturday
10 Rounds For Time
1 Power Snatch
3 Overhead Squats
