CFS Workouts December 9th to December 14th

Monday’s Workout

AMRAP 4
21 Push Jerks 135/95lbs
21 Burpees Over Bar

4 Minute Rest

AMRAP 4
15 Push Jerks 155/105
15 Burpees Over Bar

4 Minute Rest

AMRAP 4
9 Push Jerks 185/135lbs
9 Burpees Over Bar

Tuesday’s Workout

“Eva”

5 Rounds For Time

800m Run

30 Kettlebell Swings 

30 Pull Ups

Wednesday’s Workout

Part 1

5-5-5-5-5

Front Squat

Part 2

1,000m Row For Time

Thursday’s Workout

3 Rounds For Time

7 Muscle Ups

21 DB Split Snatch

Friday’s Workout

For Time

800m Run

50 Jump Squats

50 Sit Ups

600m Run

40 Jump Squats

40 Sit Ups

400m Run

30 Jump Squats

30 Sit Ups

200m Run

20 Jump Squats

20 Sit Ups

Saturday’s Workout

Part 1

3-3-3-3-3

Clean and Jerks

Part 2

Practice Slips for 20 Minutes

 

 

CFS Workouts December 2nd to December 7th

Monday’s Workout

“Nancy”

5 Rounds For Time

400m Run

15 Overhead Squats


Tuesday’s Workout

21-15-9

Toes to Bar

Push Press

Wednesday’s Workout

3 Rounds For Time

1000m Bike

15 KB Deadlifts

50 Double Unders

Thursday’s Workout

5 Rounds For Time

20 Pull Ups

30 Push Ups

40 Sit Upps

50 Air Squats

3 Minute Rest

Friday’s Workout

AMRAP 20

10 Power Snatch

600m Run

Saturday’s Workout

For Time

5 Rope Climbs

50 Wall Balls

500m Row

 

CFS Workouts November 25th to November 30th

Monday’s Workout

“Jackie”

For Time

1000m Row

50 Thrusters

30 Pull Ups

Tuesday’s Workout

AMRAP 15

2-4-6-8-10-etc

Knees to Elbow

DB Snatch

Wednesday’s Workout

8 Rounds For Time

8 Deadlifts

16 Calorie Bike

Thursday’s Workout

Thanksgiving with the Girls

For Time
“Angie’s House”
20 Pull Ups
20 Push. Ups
20 Sit Ups
20 Air Squats

“Helen’s House”
400m Run
21 Kettlebell Swings 53/35lbs
12 Pull Ups

“Fran’s House”
21 Thrusters 95/65lbs

“Nancy’s House”
400m Run
15 Overhead Squats 95/65lbs

“Grace/Isabel’s House”
20 Ground to Overhead 95/65lbs

“Kelly’s House”
400m Run
30 Box Jumps
30 Wall Balls 20/14lbs

Friday’s Workout

“CrossFit Triathlon”

For Time

2000m Row

1 Mile Run

4000m Bike

Saturday’s Workout

4 Rounds For Time

25 Bench Press

25ft Handstand Walk

CFS Workouts November 18th to November 23rd

Monday’s Workout

5 Rounds For Time

8 DB. Thrusters (Right Arm)

10 Weighted Sit Ups

8 DB Thrusters (Left Arm)

10 Weighted Thrusters

Tuesday’s Workout

4 Rounds For Time

5 L-Pull Ups

10 Strict Pull Ups

15 Kipping Pull Ups

Wednesday’s Workout

Part 1

5 Sets For Quality 

5 Tempo Ring Dips

60s Rest

10 Pistol Squats

2m Rest

Part 2

EMOM 14

1-15 Kettlebell Swings

2-10 Paralette Push Ups

Thursday’s Workout

Partner WOD

5 Rounds

Partner 1-Bike

Partner 2-Front Rack Hold

Switch

15 Syncho Burpees

Friday’s Workout

Part 1

15 Minutes Pull Over Practice

Part 2

10 Rounds For Reps

30s Row For Calories

30s Rest

30s Ring Rows

30s Rest

Saturday’s Workout

“CrossFit Total”

1 Rep Max Back Squat

1 Rep Max Press

1 Rep Max Deadlift

CFS Workouts November 11th to November 16th

Monday’s Workout

Double DT

10 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Tuesday’s Workout

Part 1

10 Rep Max Back Squat

Part 2

Recovery WOD

Wednesday’s Workout

EMOM 12

1-18 Calorie Row

2-12 Burpee Box Jump Overs

3-14 V-Ups

Part 2

Teams of 3

9,000m Row

Thursday’s Workout

Part 1

1 Rep Max Kipping Handstand Push Up

Part 2

“Diane”

21-15-9

Deadlifts 

Handstand Push Ups

Friday’s Workout

Part 1

Max Unbroken Strict Pull Ups

Part 2

AMRAP 9

30ft Overhead Walking Lunge

9 Pull Ups

Saturday’s Workout

Part 1

Death by 3 Shoulder to Overhead

Part 2

10 Minutes of Run, Row, Ski, or Bike

CFS Workouts October 28th to November 1st

Monday’s Workout

Part 1

3×3 Back Squat

Part 2

Tabata Air Squats

1 Minute Rest

4 Minute Max Muscle Ups

Tuesday’s Workout

Part 1

3 Rounds For Time

800m Run

90s Rest

Part 2

20 Minutes Practice SLIPS

Wednesday’s Workout

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift

Bench

Squat Clean

Thursday’s Workout

For Time

75 Calorie Bike

125 Double Unders

2000, Row

125 Double Unders

75 Calorie Bike

Friday’s Workout

CrossFit Open 20.4


Saturday’s Workout

No Workout-MOVING DAY!

 

CFS Workout October 21st to October 26th

Monday’s Workout

Part 1

3×3 Single Arm Dumbbell Press

Part 2

5 Rounds

AMRAP 3

750m Bike

Max DB Hang Clean and Jerks

Rest 3 Minutes

Tuesday’s Workout

For Time

2000m Row

100 GHD Sit Ups

50 Ring Rows

Wednesday’s Workout

Part 1

3×5 Front Rack Lunge

Part 2

2 Rounds For Time

400m Run

25 Front Rack Lunges

100 Double Unders

Thursday’s Workout

Part 1

3×5 Hang Power Snatch

Part 2

AMRAP 10

10 Hang Power Snatches

10 Hand Release Push Ups

Friday’s Workout

CrossFit Open 20.2

TBA

Saturday’s Workout

Part 1 

3×5 Strict Bar Muscle Ups

Part 2

5 Rounds For Time

5 Bar Muscle Ups

10 Calorie Bike

15 Wall Balls

 

CFS Workouts October 14th to October 19th

Monday’s Workout

Part 1

3×3 Deadlifts

Part 2

AMRAP 15

10 Sumo Deadlift High Pulls

10 Burpee Box Jumps

40 Double Unders

Tuesday’s Workout

“Amanda”

9-7-5

Squat Snatch

Ring Muscle Ups

Wednesday’s Workout

Part 1

3×1 Push Press

Part 2

For Time

800m Run

42 Push Press

21 Strict Knees to Elbows

800m Run

Thursday’s Workout

Part 1

Max 30ft Farmers Carry

Part 2

EMOM 20

1-12 Calorie Bike

2-30ft Farmers Carry

Friday’s Workout

CrossFit Open 20.2

TBA

Saturday’s Workout

Part 1

3×5 Front Squat

Part 2

5 Rounds For Time

12 Power Cleans

9 Front Squats

6 Push Press

CFS Workouts October 7th to October 12th

Monday’s Workout 

Part 1

3×3 Thrusters

Part 2

2 Rounds For Time

30 DB Thrusters

25 Calorie Row

20 Toes to Bar

Tuesday’s Workout

7 Rounds For Time

12 Ring Dips

12 Deadlifts

Wednesday’s Workout

Part 1

3×1 Hang Squat Clean + Push Jerks

Part 2

15-12-9

Hang Squat Clean

Bar Facing Burpee

-3 Minute Rest-

15-12-9

Push Jerks

Bar Facing Burpees

Thursday’s Workout

Part 1

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Part 2

Recovery WOD

Friday’s Workout

CrossFit Open 20.1

TBA

Saturday’s Workout

Partner WOD

10 Rounds For Time

5 Power Snatches

10 Strict Pull Ups

15 Calorie Bike

 

CFS Workouts September 30th to October

Monday’s Workout

Part 1

3×5 Weighted Pull Ups

Part 2

“Nicole”

AMRAP 20

400m Run

Max Pull Ups

Tuesday’s Workout

Part 1

3×3 Bench Press

Part 2

3 Rounds For Time

21 Wall Balls

15 Calorie Bike

9 Bench Press

Wednesday’s Workout

Partner WOD

For Time

25 Calorie Row

25 Deadlifts

50 Calorie Row

50 Power Cleans

75 Calorie Row

75 Power Snatch

100 Calorie Row

100 Sumo Deadlift High Pulls

Thursday’s Workout

Part 1

5×1 Back Squat

Part 2

AMRAP 10

20 Pistol Squats

50 Double Unders

Friday’s Workout

4 Rounds For Time

5 Strict Muscle Ups

800m Run

Saturday’s Workout

Part 1

3×5 Shoulder Press

Part 2

3 Rounds For Time

30 Kettlebell Swings

20 Medball GHD Sit Ups

10 Strict Handstand Push Ups