CFS Workouts April 19th to April 24th

Monday’s Workout

Part 1

5×1 Deficit Strict Handstand Push Ups

Part 2

21-15-9

Power Cleans

Handstand Push Ups

Tuesday’s Workout

EMOM 25

15 Pull Ups

25 GHD Sit Ups

45 Double Unders

15 Calorie Row

Rest

Wednesday’s Workout

3×4 Windmills R/L

3×8 KB Single Leg Deadlift

3x400m Suitcase Carry

3x30s Bike Sprint

Thursday’s Workout

“Nancy”

5 Rounds For Time

400m Run

15 Overhead Squats

Friday’s Workout

Morgan’s Bday WOD

26 Man Makers

-Rest-

2 Rounds

26 Burpees

13 Thrusters 

Saturday’s Workout

AMRAP 20

2k Row

-In remaining time-

20 Push Press

20 Box Jumps

CFS Workouts April 12th to April 17th

Monday’s Workout

AMRAP 20

250m Row

200m Run

15 Toes to Bar

Tuesday’s Workout

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

Bench Press

Tabata Push Ups

Wednesday’s Workout

Part 1

Every 3 Minutes For 3 Rounds

Max Strict Pull Ups

Part 2

5 Rounds-Every 4 Minutes

10 DB Goblet Squats

50 DB Step Back Lunges

Max Pull Ups

Rest 1 Minute

Thursday’s Workout

3 Cycles Of

3 Rounds

60 Double Unders

9 Kettlebell Swings

Rest 5 Minutes

Friday’s Workout

Part 1

Every 3 Mintues For 5 Rounds

1 Snatch Deadlift

1 Hang Squat Snatch

1 Squat Snatch

Part 2

AMRAP 10

10 Ring Dips

10 Power Snatches

Saturday’s Workout

Partner WOD

2000m Bike

100 Wall Balls

100 Partner Sit Ups

100 Burpees

2000m Bike

 

CFS Workouts April 5th to April 10th

BENCHMARK WEEK!!

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Monday’s Workout

Part 1

5-3-3-2-2-1-1-1

Front Squat

Part 2

“Ellen”

3 Rounds For Time

20 Burpees

21 DB Snatches

12 DB Thrusters

Tuesday’s Workout

Part 1

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Part 2

Practice L-Sits For 10 Minutes

Wednesday’s Workout

Part 1

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double Unders

Part 2

5 Rounds For Time

500m Row

5 Minute Rest

Thursday’s Workout

Part 1

5-3-3-2-2-1-1-1

Power Clean and Jerk

Part 2

“Grace”

30 Clean and Jerks For Time


Friday’s Workout

“Mary”

AMRAP 20

5 Handstand Push Ups

10 Pistol Squats

15 Pull Ups

Saturday’s Workout

“Fight Gone Bad”

3 Rounds For Reps

1 Minute Wall Balls

1 Minute Sumo Deadlift High Pull

1 Minute Box Jumps

1 Minute Push Press

1 Minute Calorie Row

1 Minute Rest

 

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

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