CFS Workout October 21st to October 26th

Monday’s Workout

Part 1

3×3 Single Arm Dumbbell Press

Part 2

5 Rounds

AMRAP 3

750m Bike

Max DB Hang Clean and Jerks

Rest 3 Minutes

Tuesday’s Workout

For Time

2000m Row

100 GHD Sit Ups

50 Ring Rows

Wednesday’s Workout

Part 1

3×5 Front Rack Lunge

Part 2

2 Rounds For Time

400m Run

25 Front Rack Lunges

100 Double Unders

Thursday’s Workout

Part 1

3×5 Hang Power Snatch

Part 2

AMRAP 10

10 Hang Power Snatches

10 Hand Release Push Ups

Friday’s Workout

CrossFit Open 20.2

TBA

Saturday’s Workout

Part 1 

3×5 Strict Bar Muscle Ups

Part 2

5 Rounds For Time

5 Bar Muscle Ups

10 Calorie Bike

15 Wall Balls

 

CFS Workouts October 14th to October 19th

Monday’s Workout

Part 1

3×3 Deadlifts

Part 2

AMRAP 15

10 Sumo Deadlift High Pulls

10 Burpee Box Jumps

40 Double Unders

Tuesday’s Workout

“Amanda”

9-7-5

Squat Snatch

Ring Muscle Ups

Wednesday’s Workout

Part 1

3×1 Push Press

Part 2

For Time

800m Run

42 Push Press

21 Strict Knees to Elbows

800m Run

Thursday’s Workout

Part 1

Max 30ft Farmers Carry

Part 2

EMOM 20

1-12 Calorie Bike

2-30ft Farmers Carry

Friday’s Workout

CrossFit Open 20.2

TBA

Saturday’s Workout

Part 1

3×5 Front Squat

Part 2

5 Rounds For Time

12 Power Cleans

9 Front Squats

6 Push Press

CFS Workouts October 7th to October 12th

Monday’s Workout 

Part 1

3×3 Thrusters

Part 2

2 Rounds For Time

30 DB Thrusters

25 Calorie Row

20 Toes to Bar

Tuesday’s Workout

7 Rounds For Time

12 Ring Dips

12 Deadlifts

Wednesday’s Workout

Part 1

3×1 Hang Squat Clean + Push Jerks

Part 2

15-12-9

Hang Squat Clean

Bar Facing Burpee

-3 Minute Rest-

15-12-9

Push Jerks

Bar Facing Burpees

Thursday’s Workout

Part 1

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Part 2

Recovery WOD

Friday’s Workout

CrossFit Open 20.1

TBA

Saturday’s Workout

Partner WOD

10 Rounds For Time

5 Power Snatches

10 Strict Pull Ups

15 Calorie Bike

 

CFS Workouts September 30th to October

Monday’s Workout

Part 1

3×5 Weighted Pull Ups

Part 2

“Nicole”

AMRAP 20

400m Run

Max Pull Ups

Tuesday’s Workout

Part 1

3×3 Bench Press

Part 2

3 Rounds For Time

21 Wall Balls

15 Calorie Bike

9 Bench Press

Wednesday’s Workout

Partner WOD

For Time

25 Calorie Row

25 Deadlifts

50 Calorie Row

50 Power Cleans

75 Calorie Row

75 Power Snatch

100 Calorie Row

100 Sumo Deadlift High Pulls

Thursday’s Workout

Part 1

5×1 Back Squat

Part 2

AMRAP 10

20 Pistol Squats

50 Double Unders

Friday’s Workout

4 Rounds For Time

5 Strict Muscle Ups

800m Run

Saturday’s Workout

Part 1

3×5 Shoulder Press

Part 2

3 Rounds For Time

30 Kettlebell Swings

20 Medball GHD Sit Ups

10 Strict Handstand Push Ups

CFS Workouts September 23rd to September 28th

Monday’s Workout

5 Rounds For Time

10m Handstand Walk

20 DB Power Snatch

Tuesday’s Workout

Death by

30 Double Unders + 1 Front Squat

**add 1 front squat each round**

Wednesday’s Workout

“Lynne”

5 Rounds For Reps

Max Bodyweight Bench Press

10s Rest

Max Strict Pull Ups

**Rest as needed between sets**

Thursday’s Workout

200m Sprint For Time

Friday’s Workout

For Time

1000m Row

50 GHD Sit Ups

30 Power Snatches

Saturday’s Workout

CrossFit Open 14.2

In 3 minutes

2 Rounds

10 Overhead Squats

10 C2B Pull Ups

**Add 2 reps each after each successful 2 rounds**

 

21 Day Challenge Rules

Saturday 

Receive calories and protein numbers

Saturday and Sunday

Learn how to navigate your calorie counting app and do your best to hit your protein and calories

Monday

This is the first official day of the challenge 

You will accrue 1 point for:

Working out

(Crossfit Saved Class, At Home Workout, Run 5k, Row 5k, Bike 10k, Swim 2k)

Sleep

7 hours of sleep minimum-(You count sleep as, I was in bed, lights out, devices off, and trying to fall asleep for 7 hours)

Hitting Calorie Goal

being within 100 calories, you can go 100 over or be 100 under

Hitting Protein Goal

being within 10g of protein, you can go 10g over or be 10g under

Quality Foods From Food List

if its not on the list you can’t have it and if you eat something that is not on the list you will not receive a point for eating the right quality foods.

Here is a list of all the foods you can have. If the food is not on this list you cannot have it.

The challenge will end Saturday, October 5th right before the CrossFit Open starts!

 

If you have any questions feel free to ask!

CFS Workouts September 16th to September 21st

Monday’s Workout

Part 1

5 Rounds For Time

12 Hang Power Cleans

15 Burpees

18 Air Squats

Part 2

3×3 Hang Power Clean

Tuesday’s Workout

CrossFit Open 13.2

AMRAP 10

5 Shoulder to Overhead

10 Deadlifts

15 Box Jumps

Wednesday’s Workout

Part 1

EMOM 10

C2B Pull Up Practice

Part 2

3 Rounds For Time

800m Run

25 GHD Sit Ups

15 Pull Ups

Thursday’s Workout

Part 1

3x5e Back Rack Lunges

Part 2

2 Rounds For Time

50 Calorie Row

50 Walking Lunges

Friday’s Workout

“Fran”

21-15-9

Thrusters

Pull Ups

Saturday’s Workout

Part 1

3×3 Push Jerks

Part 2

AMRAP 15

20 Calorie Bike

15 Kettlebell Swings

10 DB Push Jerks

 

CFS Workouts September 9th to September 14th

Monday’s Workout

CrossFit Open 12.2

In 10 Minutes

30 Snatches 75/55

30 Snatches 135/95lbs

30 Snatches 165/100lbs

Max Snatches 210/120lbs

Tuesday’s Workout

For Time

10 L-Pull Ups

20 Honest Push Ups

30 Jump Lunges

15 L-Pull Ups

30 Honest Push Ups

45 Jump Lunges

20 L-Pull Ups

40 Honest Push Ups

60 Jump Lunges

Wednesday’s Workout

Part 1

5-5-5-5-5

Dead Stop Sumo Deadlifts

Part 2

500m Row For Time

Thursday’s Workout

In a 15 Minute Window

3 Rounds

18 Toes to Bar

400m Run

-then-

Max Squat Clean Thrusters In Remaining Time

Friday’s Workout

100-80-60-40-20

Double Unders

25-20-15-10-5

Ring Dips

5-4-3-2-1

Rope Climbs

Saturday’s Workout

Part 1

3-3-3-3-3

Overhead Squat

Part 2

15 Minutes Practice Handstands

CFS Workouts September 2nd to September 7th

Monday’s Workout

Partner WOD

5 Rounds Each

400m Run

15 Wall Balls

10 C2B Chin Ups

15 Kettlebell Swings

Tuesday’s Workout

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

Clean and Jerk

Wednesday’s Workout

CrossFit Open 11.4

AMRAP 10

60 Bar Facing Burpees

30 Overhead Squats

10 Muscle Ups

Thursday’s Workout

AMRAP 20

25 Calorie Row

20 DB Step Ups

15 GHD Sit Ups

Friday’s Workout

3-3-3-3-3

Push Press

Saturday’s Workout

For Time

21 C2B Pull Ups

42 DB Snatch

15 C2B Pull Ups

30 DB Snatch

9 C2B Pull Ups

18 DB Snatch

CFS Workouts August 26th to August 31st

Monday’s Workout

5-5-5-5-5

Deadlifts

5-5-5-5-5

Bent Over Row

Tuesday’s Workout

“Elizebeth”

21-15-9

Squat Cleans

Ring Dips

Wednesday’s Workout

Partner WOD

100 Calorie Row

100 DB Push Press

100 Strict Pull Ups

100 Calorie Row

Thursday’s Workout

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

Back Squat

-Then-

800m Sprint

Rest

400m Sprint

Rest

200m Sprint

Friday’s Workout

For Time

30 Calorie Bike

40 Toes to Bar

50 Burpee Box Jump Overs

40 Toes to Bar

30 Calorie Bike

Saturday’s Workout

25-20-15-10-5

Thrusters

Ring Rows