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

 

 

CFS Cycle 1 Week 1-April 8th to April 13th

Monday’s Workout

Part 1

5-5-5

Back Squat 

Part 2

AMRAP 7

10 Dumbbell Squats

1 Rope Climb

Part 3

1000m Row For Time

Tuesday’s Workout

Part 1

5-5-5-5-5

Push Press

Part 2

3 Rounds For Time

15 Push Press

20 Box Jumps

Part 3

5-5-5-5-5

Strict Handstand Push Ups

Wednesday’s Workout

Surprise Workouts

(Bring good running shoes)

Thursday’s Workout

Part 1

10-10-10-10

Weighted Step Ups

Part 2

AMRAP 10

20 Lunges

30s L-Sit

Part 3

1 Minute Max Calorie Bike x 2

Friday’s Workout

Part 1

3-3-3-3-3

Power Clean + Press

Part 2

15 Minute Handstand Practice

Part 3

5-5-5-5-5

Strict Handstand Push Ups

Saturday’s Workout

Partner Barbara

10 Rounds For Time

20 Strict Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

 

 

CFS 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 Workouts March 25th to March 30th

Monday’s Workout

EMOM 15

Minute 1-5 Bar Muscle Ups

Minute 2-10 Burpee Box Jumps

Minute 3-20 Calorie Bike

Tuesday’s Workout

1-1-1-1-1

Squat Snatch

5-5-5-5-5

Overhead Squat

Wednesday’s Workout

400m Run

25 Sit Ups

500m Row

25 Sit Ups

Thursday’s Workout

5 Rounds For Time

12 DB Push Press

12 Ring Rows

50 Double Unders

Friday’s Workout

10-5-5-3-3-3

Deadlift

Saturday’s Workout

8 Rounds For Time

200m Sprint

5 Squat Cleans

20 Push Ups

2 Minute Rest

CFS Workouts 3/18 to 3/23

Monday’s Workout

Part 1

EMOM 10

5 Touch and Go Power Cleans

Part 2

EMOM 10

5 Shoulder Press

Tuesday’s Workout

“Kelly”

5 Rounds For Time

400m Run

30 Box Jumps

30 Wall Balls

Wednesday’s Workout

Partner WOD

AMRAP 20

3 Legless Rope Climbs

15 GHD Sit Ups

Thursday’s Workout

3 Rounds For Time

800m Run

90s Rest

Friday’s Workout

CrossFit Open 19.5 

TBA

Saturday’s Workout

AMRAP 12

10 DB.Deadlifts

10 Burpees

10 DB Squats

10 Chin Ups

CFS Workouts March 11th to March 16th

Monday’s Workout

3 Rounds

AMRAP 5

3 Power Cleans

6 Push Press

9 Burpees

-Rest 10 Minutes Between Rounds-

Tuesday’s Workout

EMOM 14

Min 1-15 Calorie Row

Min 2-15 Toes to Bar

Wednesday’s Workout

7-7-3-3-3

Front Squat

Thursday’s Workout

EMOM 20

Min 1-Goat 1

Min 2-Goat 2

Friday’s Workout

CrossFit Open 19.4

TBA

Saturday’s Workout

5-5-3-3-1-1

Weighted Chin Ups

1 Mile Run For Time

March 4th to March 9th

Monday’s Workout

For Time

800m Run

10 Strict Pull Ups

20 Push Ups

30 Air Squats

600m Run

15 Strict Pull Ups

30 Push Ups

45 Air Squats

400m Run

20 Strict Pull Ups

40 Push Ups

60 Air Squats

Tuesday’s Workout

5-5-5-5-5

Push Press

Wednesday’s Workout

5 Rounds For Time

15 Sumo Deadlift High Pulls

1 Minute L-Sit

Thursday’s Workout

4 Rounds For Time

25/19 Calorie Bike

50m Suitcase Walk Right

50m Suitcase Walk Left

3 Minute Rest

Friday’s Workout

CrossFit Open 19.3

TBA

Saturday’s Workout

For Time 

1000m Row

50 DB Step Ups

10 Strict Muscle Ups