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
CFS Workouts September 23rd to September 28th
Monday’s Workout
5 Rounds For Time
10m Handstand Walk
20 DB Power Snatch
Tuesday’s Workout
Death by
30 Double Unders + 1 Front Squat
**add 1 front squat each round**
Wednesday’s Workout
“Lynne”
5 Rounds For Reps
Max Bodyweight Bench Press
10s Rest
Max Strict Pull Ups
**Rest as needed between sets**
Thursday’s Workout
200m Sprint For Time
Friday’s Workout
For Time
1000m Row
50 GHD Sit Ups
30 Power Snatches
Saturday’s Workout
CrossFit Open 14.2
In 3 minutes
2 Rounds
10 Overhead Squats
10 C2B Pull Ups
**Add 2 reps each after each successful 2 rounds**
21 Day Challenge Rules
Saturday
Receive calories and protein numbers
Saturday and Sunday
Learn how to navigate your calorie counting app and do your best to hit your protein and calories
Monday
This is the first official day of the challenge
You will accrue 1 point for:
Working out
(Crossfit Saved Class, At Home Workout, Run 5k, Row 5k, Bike 10k, Swim 2k)
Sleep
7 hours of sleep minimum-(You count sleep as, I was in bed, lights out, devices off, and trying to fall asleep for 7 hours)
Hitting Calorie Goal
being within 100 calories, you can go 100 over or be 100 under
Hitting Protein Goal
being within 10g of protein, you can go 10g over or be 10g under
Quality Foods From Food List
if its not on the list you can’t have it and if you eat something that is not on the list you will not receive a point for eating the right quality foods.
Here is a list of all the foods you can have. If the food is not on this list you cannot have it.
The challenge will end Saturday, October 5th right before the CrossFit Open starts!
If you have any questions feel free to ask!
CFS Workouts September 16th to September 21st
Monday’s Workout
Part 1
5 Rounds For Time
12 Hang Power Cleans
15 Burpees
18 Air Squats
Part 2
3×3 Hang Power Clean
Tuesday’s Workout
CrossFit Open 13.2
AMRAP 10
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps
Wednesday’s Workout
Part 1
EMOM 10
C2B Pull Up Practice
Part 2
3 Rounds For Time
800m Run
25 GHD Sit Ups
15 Pull Ups
Thursday’s Workout
Part 1
3x5e Back Rack Lunges
Part 2
2 Rounds For Time
50 Calorie Row
50 Walking Lunges
Friday’s Workout
“Fran”
21-15-9
Thrusters
Pull Ups
Saturday’s Workout
Part 1
3×3 Push Jerks
Part 2
AMRAP 15
20 Calorie Bike
15 Kettlebell Swings
10 DB Push Jerks
CFS Workouts September 9th to September 14th
Monday’s Workout
CrossFit Open 12.2
In 10 Minutes
30 Snatches 75/55
30 Snatches 135/95lbs
30 Snatches 165/100lbs
Max Snatches 210/120lbs
Tuesday’s Workout
For Time
10 L-Pull Ups
20 Honest Push Ups
30 Jump Lunges
15 L-Pull Ups
30 Honest Push Ups
45 Jump Lunges
20 L-Pull Ups
40 Honest Push Ups
60 Jump Lunges
Wednesday’s Workout
Part 1
5-5-5-5-5
Dead Stop Sumo Deadlifts
Part 2
500m Row For Time
Thursday’s Workout
In a 15 Minute Window
3 Rounds
18 Toes to Bar
400m Run
-then-
Max Squat Clean Thrusters In Remaining Time
Friday’s Workout
100-80-60-40-20
Double Unders
25-20-15-10-5
Ring Dips
5-4-3-2-1
Rope Climbs
Saturday’s Workout
Part 1
3-3-3-3-3
Overhead Squat
Part 2
15 Minutes Practice Handstands
CFS Workouts September 2nd to September 7th
Monday’s Workout
Partner WOD
5 Rounds Each
400m Run
15 Wall Balls
10 C2B Chin Ups
15 Kettlebell Swings
Tuesday’s Workout
3-3-2-2-2-1-1-1-1
Clean and Jerk
Wednesday’s Workout
CrossFit Open 11.4
AMRAP 10
60 Bar Facing Burpees
30 Overhead Squats
10 Muscle Ups
Thursday’s Workout
AMRAP 20
25 Calorie Row
20 DB Step Ups
15 GHD Sit Ups
Friday’s Workout
3-3-3-3-3
Push Press
Saturday’s Workout
For Time
21 C2B Pull Ups
42 DB Snatch
15 C2B Pull Ups
30 DB Snatch
9 C2B Pull Ups
18 DB Snatch
CFS Workouts August 26th to August 31st
Monday’s Workout
5-5-5-5-5
Deadlifts
5-5-5-5-5
Bent Over Row
Tuesday’s Workout
“Elizebeth”
21-15-9
Squat Cleans
Ring Dips
Wednesday’s Workout
Partner WOD
100 Calorie Row
100 DB Push Press
100 Strict Pull Ups
100 Calorie Row
Thursday’s Workout
1-1-1-1-1-1-1-1-1-1
Back Squat
-Then-
800m Sprint
Rest
400m Sprint
Rest
200m Sprint
Friday’s Workout
For Time
30 Calorie Bike
40 Toes to Bar
50 Burpee Box Jump Overs
40 Toes to Bar
30 Calorie Bike
Saturday’s Workout
25-20-15-10-5
Thrusters
Ring Rows
