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

CFS Workouts June 4th to June 9th

Monday Workout of the Day

AMRAP 15

50 Double Unders

10m Handstand Walk

5 L-Sit Pull Ups

Tuesday Workout of the Day

10 Rounds

100m Sprint

Rest 2 Minutes

Wednesday Workout of the Day

EMOM 30

1 Squat Snatch

Thursday Workout of the Day

For Time

500m Row

Immediately into

21-15-9

Ring Dips

Russian KBS

Immediately into

500m Row

Friday Workout of the Day

Part 1

7-7-7-7

Front Squats

Part 2

20-10

Front Squat

Push Jerk

Saturday Workout of the Day

AMRAP 25

10 Pull Ups

20 DB Snatch

30 Sit Ups

Saturday 6/2/18

Workout of the Day

“The Big Complex”

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

Friday 6/1/18

Workout of the Day

For Time

400m Sprint

2 Minute Rest

50 Wall Balls

2 Minute Rest

50 Medball Cleans

2 Minute Rest

50 Medball Sit Ups

2 Minute Rest

400m Run

Thursday 5/31/18

Workout of the Day

Tabata

DB Hang Squat Cleans

Ring Rows

Calorie Bike