CFS Workouts June 17th to June 22nd

Monday’s Workout

“The Ghost”

3 Rounds For Reps

1 Minute Row

1 Minute Burpees

1 Minute Double Unders

1 Minute Rest

Tuesday’s Workout

AMRAP 7 

Rope Climbs

5 Minute Rest

AMRAP 7

Bike for Distance

Wednesday’s Workout

EMOM for as long as possible

3 Power Cleans

3 Front Squats

3 Push Jerks

Thursday’s Workout

“Boat Race”

3 Rounds For Time

500m Row

400m Run

3 Minute Rest

Friday’s Workout

3 Rounds For Time

21 Deadlifts

15 Pull Ups

9 Thrusters

400m Run

Saturday’s Workout

3-3-3-3-3

Back Squat

5-5-5-5-5

Bench Press

CFS Workouts June 10th to June 15th

Monday’s Workout

5 Rounds For Time

400m Run

15 Thrusters

Tuesday’s Workout

Part 1

10-5-5-3-3-3

Deadlift

Part 2

“JP”

3 Rounds For Time

15 Deadlifts

15 Burpees Over Bar

Wednesday’s Workout

“Strict Chelsea”

EMOM 30

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Thursday’s Workout

For Time

1000m Row

50 GHD Sit Ups

30 Burpee Box Jumps

Friday’s Workout

Part 1

3-3-3-3-3

Squat Snatch

Part 2

30 L-Pull Ups For Time

Saturday’s Workout

“Fight Gone Bad”

3 Rounds For Reps

1 Minute Max Wall Balls

1 Minute Max Sumo Deadlift High Pulls

1 Minute Max Box Jumps

1 Minute Max Push Press

1 Minute Max Row For Calories

1 Minute Rest

CFS Workouts June 3rd to June 8th

Monday’s Workout

Part 1

5-5-5-5-5

Push Press

Part 2

2,000m Row For Time

Tuesday’s Workout

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Wednesday’s Workout

AMRAP 20

250m Row

12e DB Rows

9 Box Jumps Overs

6 Strict Toes to Bar

Thursday’s Workout

EMOM 20

1-2 Front Squagts

2-5 Ring Dips

Friday’s Workout

“Double Grace”

60 Clean & Jerks For Time

Saturday’s Workout

3 Rounds For Time

1000m Bike

15 Bench Press

20 Medball Cleans

CFS Workouts May 27th to June 1st

Monday’s Workout

“Murph”

For Time

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

Tuesday’s Workout

4 Rounds For Time

500 Row

20 Kettlebell Swings

20 Sit Ups

Wednesday’s Workout

5-3-3-2-2-1-1

Power Cleans

Thursday’s Workout

For Time

2000m Bike

60 Wall Balls

40 Burpees

Friday’s Workout

5-4-3-2-1

Strict Muscle Ups

***15 Kettlebell Swings Between Sets***

1 Minute Rest

Saturday’s Workout

5-5-5-5-5

Overhead Squats

CFS Re-Testing Week

Monday’s Workout

Part 1

20 Minutes Find 5 Rep Max Back Squat

Part 2

10 Minutes Find 5 Rep Max Handstand Push Up

Part 3

800m Sprint For Time

Tuesday’s Workout

“Tabata”

Row

Squat

Pull Up

Push Up

Sit Up

Wednesday’s Workout

“Surprise Workout”

Thursday’s Workout

“Diane”

21-15-9

Deadlift 

Handstand Push Up

Friday’s Workout

“Gwen”

15-12-9

Clean and Jerk

Saturday’s Workout

Surprise Partner WOD

CFS Workout May 13th to May 20th

Monday’s Workout

Part 1

Find 5 Rep Max Shoulder Press

Part 2

5 Rounds For Reps

1 Minute Max Handstand Push Ups

1 Minute Rest

1 Minute Max Calorie Row

1 Minute Rest

Tuesday’s Workout

3 Rounds For Time

21 Calorie Bike

15 Deadlifts

9 Bar Muscle Ups

10 Minute Rest

3 Rounds For Time

21 Calorie Row

15 GHD Sit Ups

9 Power Snatch

Wednesday’s Workout

Part 1

3×5 Back Squat

Part 2

6 Rounds For Time

15 Medball Cleans

100m Farmers Walk

200m Sprint

2 Minute Rest

Thursday’s Workout

“JT”

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Friday’s Workout

AMRAP 8

100 Double Unders

20 Power Cleans

4 Minute Rest

AMRAP 8

100 Double Unders

20 Power Cleans

Saturday’s Workout

Part 1

4×10 Front Rack Step Ups

Part 2

Teams of 3

AMRAP 10

Rope Climbs

Part 3

Teams of 2

1 Minute Row

2 Minute Row

3 Minute Row

CFS Workouts May 6th to May 11th

Monday’s Workout

3 Rounds For Time

10 Thrusters

10 Muscle Ups

10 Power Snatches

10 Muscle Ups

3 Minute Rest

Tuesday’s Workout

Part 1

5-5-5-5-5

Romanian Deadlift

Part 2

5 Rounds For Time

15 Russian KBS

50 Double Unders

Part 3

10 Minute Practice

Back Scales

Wednesday’s Workout

Part 1

5×5 Strict Handstand Push Up

5×5 Max Weighted Dips

5x Max Push Ups

Part 2

1 Mile Run For Time

Thursday’s Workout

Teams of 2

100-80-60-40-20

Calorie Bike

GHD Sit Ups

Friday’s Workout

Part 1

5-5-5

Back Squat

Part 2

4 Rounds For Time

400m Run

50 Air Squats

Saturday’s Workout

Part 1

3-3-3-3-3

Snatch Deadlift

Part 2

EMOM 20

Minute 1-20 DB Snatch

Minute 2-15 Calorie Row

Minute 3-10 Burpee Pull Ups

Minute 4-Rest

 

Week 5 of 8 April 29th to May 4th

Monday’s Workout

Part 1

5×3 Overhead Squat

Part 2

AMRAP 12

3-6-9-12-etc

Overhead Squat

Burpee Box Jumps

Part 3

50 Calorie Row For Time

Tuesday’s Workout

Part 1

5×5 Strict Handstand Push ups

Part 2

5×5 Bench Press

Part 3

400m Repeats

Wednesday’s Workout

18-15-12

Power Clean

30/24 Calorie Bike

Thursday’s Workout

Part 1

3×5 Back Squat

Part 2

EMOM 8

Minute 1-20 Wall Balls

Minute 2-3 Legless Rope Climbs

Part 3

750m Row For Time

Friday’s Workout

Part 1

7×1 Power Clean & Jerk

Part 2

5×5 Strict Handstand Push Ups

Part 3

3 Rounds

1 Minute Max Kettlebell Swing

2 Minute Rest

Saturday’s Workout

AMRAP 12

60 Double Unders

15 Toes to Bar

15 DB Squats

 

8 Week Cycle Week 4 April 22nd to 27th

Monday’s Workout

Part 1

3-3-3-3-3

Deadlifts

Part 2

For Time

30 Deadlifts

30 Handstand Push Ups

Part 3

4x100m Sprint

90s Rest

Tuesday’s Workout

“Angie”

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Wednesday’s Workout

Part 1

5-5-5

Back Squat

Part 2

5 Rounds For Time

20 DB Box Step Ups

20 GHD Sit Ups

Part 3

2 Rounds Each For Time

500m Row

2 Minute Rest

Thursday’s Workout

Part 1

1-1-1-1-1

Split Jerk (R&L)

Part 2

15 Minute Practice Handstand Walking

Part 3

5×5 Strict Handstand Push Ups

Friday’s Workout

25-20-15-10-5

Power Snatch

Toes to Bar

Burpees

Saturday’s Workout

Part 1

2-2-2-2-2

Squat Cleans

Part 2

AMRAP 10

10 Front Squats

10 Strict Chin Ups

Part3

5 Rounds Each For Time

20 Calorie Bike

90s Rest

 

CFS Workouts Week 2 of Cycle April 15th to April 21st

Monday’s Workout

As a 2 Person Team

AMRAP 20

21/15 Calorie Bike

15 Pull Ups

9 Hang Power Cleans

Tuesday’s Workout

Part 1

3×5 Back Squat 

Part 2

5 Rounds For Quality

10 Pistol Squats

5 Strict Handstand Push Ups

Part 3

750m Row

3 Minute Rest

500m Row

2 Minute Rest

250m Row

Wednesday’s Workout

Part 1

5×3 Power Snatch + Overhead Squat

Part 2

AMRAP 9

18 DB Snatch

18 Hand Release Push Up

Part 3

3000m Bike For Time

Thursday’s Workout

4 Rounds For Time

400m Run

15 Push Press

12 Toes to Bar

Friday’s Workout

Part 1

5×5 Weighted Chin Ups

Part 2

5 Rounds For Time

7 L-Pull Ups

100 Single Unders

Part 3

800m Sprint 

2 Minute Rest

800m Sprint

Saturday’s Workout

Part 1

5×5 Push Jerks

Part 2

5×5 Strict Handstand Push Ups

Part 3

2000m Row For Time