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
