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