CFS Workouts June 1st to June 6th

Monday’s Workout

21-15-9

Dumbbell Thrusters

L-Pull Ups

Tuesday’s Workout

AMRAP 15

250m Row

20 American Kettlebell Swings

15 Burpees

Wednesday’s Workout

Tabata

Box Jumps

L-Sit

Handstand Hold

Sit Up

Lunge

Thursday’s Workout

Part 1

Practice SLIPS for 20 Minutes

Part 2

10-10-10-10-10

Deadlift

Friday’s Workout

“Severin”

For Time

50 Strict Pull Ups

100 Hand Release Push Ups

5k Run

**Wear a vest if you have one**

Saturday’s Workout

For Time

50 GHD Sit Ups

25 Squat Snatches

5 Minute Rest

100 Sit Ups

25 Squat Cleans

 

CFS Workouts May 25th to May 30th

Monday’s Workout

“Murph”

For Time

1 Mile Run

100 Pull Ups

200 Push ups

300 Air Squats

1 Mile Run

**Partition as needed**

Tuesday’s Workout

5000m Row For Time

Wednesday’s Workout

AMRAP 15 

25ft Handstand Walk

75ft Walking Lunge

25 Sit Ups

Thursday’s Workout

3 Rounds For Time

5 Chin Ups

10 Burpee Box Jumps 

15 Calorie Bike

Rest 1:1

Repeat for 3 total rounds

Friday’s Workout

10-10-10-10-10

Front Squats

Saturday’s Workout

5 2-Minute Rounds Of

75 Double Unders

Max Sumo Deadlift High Pulls

1 Minute Rest

CFS Workouts May 18th to May 23rd

Monday’s Workout

AMRAP 30

20 DB Lunges

20 DB Presses

200m Row

Tuesday’s Workout

5 Rounds For Time

7 Bar Muscle Ups

20 GHD Sit Ups

Wednesday’s Workout

AMRAP 10

10 Box Jumps

10 Squat Cleans

Thursday’s Workout

Part 1

3-3-3-3-3-3-3-3-3-3

Single Arm Overhead Squats

Part 2

EMOM 12

1-30s L-Sit 

2-30s Handstand Hold

Friday’s Workout

3 Rounds For Time

800m Run

5 Rounds of Strict Cindy

Saturday’s Workout

In a 2 Minute Window

15/12 Calorie Bike

Max Deadlifts

1 Minute Rest

(Done Once Accumulated 100 Deadlifts)

 

CFS Workouts March 16th to March 21st

Monday’s Workout

8 Rounds (On the 3 Minute)

Max Bench Press

15 Medball Sit Ups

Tuesday’s Workout

50-40-30-20-10

Jump Lunges

**100m Mixed Carry After Each Round**

Wednesday’s Workout

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Thursday’s Workout

AMRAP 24

40 Double Unders

2-4-6-8-10-etc

Deficit Handstand Push Ups

Friday’s Workout

1-1-1-1-1-1-1-1-1-1

Back Squat

Saturday’s Workout

For Time

50 Box Jumps

50 Sit Ups

50 Sumo Deadlift High Pulls

50 Pull Ups

50 Box Jumps

50 Sit Ups

50 Sumo Deadlift High Pulls

CFS Workouts March 9th to March 14th

Monday’s Workout

Part 1

Every 90s x 7 Rounds

1-8 Pendlay Rows

2-8 DB Curls

3-20 GHD Sit Ups

Part 2

3 Rounds For Time

800m Run

90s Rest

Tuesday’s Workout

Part 1

5-5-5

DB Step Ups

Part 2

3 Rounds For Time

20 Single Arm DB Box Step Ups

20 Single Arm DB Devils Press

Wednesday’s Workout

5 Rounds For Time

10m Handstand Walk

100m Farmers Carry

10m Handstand Walk

100m Farmers Carry

Thursday’s Workout

Part 1

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

Bench Press

Part 2

Partner Bike 

10s-20s-30s-40s-50s-60s 
Max Calories Each

Friday’s Workout

Part 1

3-3-3

Squat Snatch

Part 2

“Amanda”

9-7-5

Ring Muscle Ups

Squat Snatch

Saturday’s Workout

Movement Assessment Workshop 

 

CFS Workouts March 2nd to March 7th

Monday’s Workout

Part 1

5-5-5 

Weighted Push Up

Part 2

21-15-9

DB Thruster

Push Ups

Tuesday’s Workout

5 Rounds For Time

20 Burpee Pull Ups

100 Double Unders

Wednesday’s Workout

Part 1

3-3-3-3-3

Power Clean

Part 2

For Time

1000m Row

4 Minute Rest 

500m Row

2 Minute Rest

250m Row

Thursday’s Workout

Part 1

1-1-1

Unbroken Rope Climbs

Part 2

3 Rounds For Time

2 Rope Climbs

20 Wall Balls

200m Run

Friday’s Workout

EMOM 18

Minute 1-15 Calorie Bike

Minute 2-15 Ring Dips

Minute 3-15 Toes to Bar

Saturday’s Workouts

“CrossFit Total”

1 Rep Max Back Squat

1 Rep Max Shoulder Press

1 Rep Max Deadlift

 

CFS Workouts February 24 to February 29th

Monday’s Workout

5 Rounds For Time

20 Overhead Squats

80 Double Unders

400m Run

Tuesday’s Workout

5-5-5-5-5

Hang Power Cleans

Wednesday’s Workout

8-10-12

Calorie Bike

DB Push Press

GHD Sit Ups

-3 Minute Rest-

12-10-8

Calorie Row

DB Push Press

GHD Sit Ups

Thursday’s Workout

AMRAP 15

2-4-6-8-etc

Front Rack Lunge

C2B Pull Ups

Friday’s Workout

1-1-1-1-1

Shoulder Press

3-3-3-3-3

Push Press

5-5-5-5-5

Push Jerk

Saturday’s Workout

2020 Challenge Finale

AMRAP 20

5 Deadlifts

10 Sit Ups

15 Calorie Row

 

 

 

CFS Workouts February 17th to February 22nd

Monday’s Workout

Teams of 2

5 Rounds For Time

30 Synchro Wall Balls

50 Toes to Bar

Tuesday’s Workout

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

Burpee Box Jump

100m Run Between Rounds

-5 Minute Rest and Repeat-

Wednesday’s Workout

Part 1

Practice Planks

Part 2

3-3-3-3-3

Sumo Deadlift

Thursday’s Workout

Part 1

30 Muscle Ups For Time

Part 2

800m Run For Time

Friday’s Workout

Partner WOD

Partner 1

3 Rounds 

15/12 Calorie Bike

15 Thrusters

-Then Partner 2 Goes-

Partner 1

3 Rounds 

15/12 Calorie Bike

15 Push Press

-Then Partner 2 Goes-

Partner 1

3 Rounds

15/12 Calorie Bike

15 Front Squats

Saturday’s Workout

10-7-5-3-1-1-1

Back Squat

 

 

CFS Workouts February 10th to February 15th

Monday’s Workout

AMRAP 20

3 Rope Climbs

25 Double unders

10 Suitcase Lunge (Right Arm)

25 Double Unders

10 Suitcase Lunge (Left Arm)

25 Double Unders

Tuesday’s Workout

Part 1

5-5-5-5-5

DB Press

Part 2

2K Row For Time

Wednesday’s Workout

12-9-6

Deadlift

Bar Muscle Ups

Thursday’s Workout

4 Rounds For Time

400m Run

50 Air Squats

Friday’s Workout

“Valentine’s Day Partner WOD”

3 Rounds For Time

P1-2000m Bike

P2-10 Ring Dips  + 20 Plate Sit Sit Ups

Saturday’s Workout

21-18-15-12-9-6-3

Power Clean

Bar Facing Burpee

 

CFS Workouts February 3rd to February 8th

Monday’s Workout

Part 1

3-3-3-3-3

Front Squat

Part 2

3 Minute L-Sit For Time

Tuesday’s Workout

Teams of 3

200 Calorie Bike

150 Pull Ups

100 Burpee Box Jump Overs

Wednesday’s Workout

For Time

25 Wall Balls

400m Run

5 Minute Rest

3 Rounds For Time

25 Wall Balls

400m Run

Thursday’s Workout

Part 1

5-3-3-1-1-1

Clean and Jerk

Part 2

“The Cali Bear”

Every 30s x 20 Minutes

1 Power Clean and Jerk

Friday’s Workout

“Angie”

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Saturday’s Workout

1 Minute Max Right Arm Kettlebell Snatch

1 Minute Max Left Arm Kettlebell Snatch

1 Minute Max Calorie Row

1 Minute Rest