Category Archives: Workout Of The Day

CrossFit Games Week 2 August 12th to August 19th

Monday’s Workout

“Split Triplet”

5 Rounds For Time

1 Pegboard Ascent

100 Double Unders

10 DB Hang Split Snatches

10 DB Hang Clean & Jerks

Tuesday’s Workout

EMOM Clean to Max

Wednesday’s Workout

Running DT

5 Rounds For Time

400m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Thursday’s Workout

Ringer 1

30-20-10

Bike for Calories

Toes to Rings

Ringer 2

15-10-5

Burpees

Overhead Squats

Friday’s Workout

“The Standard”

For Time

30 Clean and Jerks

30 Muscle Ups

30 Snatches

Saturday’s Workout

TBA

CrossFit Games Week!! CFS Workouts August 5th to August 10th

Monday’s Workout

4 Rounds For Time

400m Run

3 Legless Rope Climbs

7 Squat Snatches

Tuesday’s Workout

For Time

800m Run

66 KB Jerks

132ft Handstand Walk

Wednesday’s Workout

6,000m Ruck Run


Thursday’s Workout

For Time

172ft Sled Push

18/15 Bar Muscle Ups

172ft Sled Push

Friday’s Workout

“Mary”

AMRAP 20

5 Handstand Push Ups

10 Pistol Squats

15 Pull Ups

Saturday’s Workout

Sprint Course

 

CFS Workouts July 29th to August 3rd

Monday’s Workout

Choose Mary or Cindy

AMRAP 20

5 Handstand Push Ups/5 Pull Ups

10 Pistol Squats/10 Push Ups

15 Pull Ups/Air Squats

Tuesday’s Workout

EMOM 15

Minute 1-12 Burpee Box Jumps

Minute 2-15 Calorie Row

Minute 3-18 GHD Sit Ups

Wednesday’s Workout

3-3-3-3-3

Power Clean

Thursday’s Workout

EMOM 10

150m Sprint

1 Minute Rest

EMOM 10

10 Push Press

1 Minute Rest

EMOM 10

20 Air Squats

Friday’s Workout

AMRAP 20

5-10-15-etc

Sumo Deadlift High Pull

C2B Pull Up

Saturday’s Workout

Part 1

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

Thruster

Part 2

“Karen”

For Time

150 Wall Balls

 

 

 

CFS Workouts July 22nd to July 27th

Monday’s Workout

BRING A FRIEND WORKOUT

Partner WOD

AMRAP 25

5e DB Clean & Jerks

15 Sit Ups

200m Sprint

Tuesday’s Workout

5-5-5-5-5

Bench Press

5-5-5-5-5

Weighted Chin Ups

Wednesday’s Workout 

6 Rounds For Time

50ft DB Overhead Lunge

21 Calorie Row

Thursday’s Workout

3 Rounds For Time

8 Power Cleans

400m Run

Plank

Friday’s Workout

5-5-5-5-5

Overhead Squat

For Time

45 Overhead Squats

45 Honest Push Ups

CFS Workouts July 15th to July 20th

Monday’s Workout

10-10-10

Back Squat

Tuesday’s Workout

“Land and Sea”

Teams of 3

3 Rounds For Time

1200m Run

1500m Row

1500m Ski Erg

3000m Bike 

Wednesday’s Workout
AMRAP 12

30 Double Unders

7 Strict Handstand Push Ups

14 Toes to Bar

Thursday’s Workout

3-3-3-3-3

Power Snatch

Friday’s Workout

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

Overhead Squat

C2B Pull Up

Saturday’s Workout

AMRAP 4

27 Hang Power Cleans

27 Burpee Over Bar

27/21 Calorie Row

4 Minute Rest

AMRAP 4

21 Hang Power Cleans

21 Burpee Over Bar

21/15 Calorie Row

4 Minute Rest

AMRAP 4

15 Hang Power Cleans

15 Burpee Over Bar

15/12 Calorie Row

CFS Workouts July 8th to July 13th

Monday’s Workout

3 Rounds For Time

400m Run

25 Wall Balls

10 Bar Muscle Ups

Tuesday’s Workout

AMRAP 20

27 Calorie Row

21 GHD Sit Ups

15 Ring Dips

Wednesday’s Workout

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

Clean and Jerks

Thursday’s Workout

For Time

600m Run

20 Deadlifts

600m Run

15 Deadlifts

600m Run

10 Deadlifts

Friday’s Workout

5 Rounds with a Partner

20 Double KB Push Press

30 Box Jumps

40 Pistol Squats

Saturday’s Workout

Every 2 Minutes For 7 Rounds

First 2 Minutes-5 Deadlifts

Second 2 Minutes-1 Rope Climb

CFS Workouts July 1st to July 6th

Monday’s Workout

Partner Workout

5 Rounds Each

18 Calorie Row

15 DB Power Cleans

12 DB Push Press

Tuesday’s Workout

5-5-5-5-5

Front Squat

Wednesday’s Workout

For Time

1000-800-600-400-200

Bike For Meters

50-40-30-20-10

Sit Ups

Thursday’s Workout

9AM ONLY

“Hotshots 19”

6 Rounds For Time

30 Air Squats

19 Power Cleans

7 Strict Pull Ups

400m Run

Friday’s Workout

Part 1

5-5-5-5-5

Press

Part 2

5 Rounds For Time

15 Honest Push Ups

75 Double Unders

Saturday’s Workout

4 Rounds For Time

15 Kettlebell Swings

10 KB Front Rack Lunge (R)

10 KB Front Rack Lunge (L)

100m Suitcase Carry (R)

100m Suitcase Carry (L)

CFS Workouts June 24th to 29th

Monday’s Workout

Part 1

100 Yard Handstand Walk For Time

Part 2

200m Sprint For Time

Tuesday’s Workout

“Physically Assaulted”

21-15-9

Thrusters

Kipping Pull Ups

Calorie Bike

Wednesday’s Workout

5 Rounds For Time

20 GHD Sit Ups

10 Power Cleans

Thursday’s Workout

3 Rep Max Push Jerk

Friday’s Workout

“Strict Cindy”

AMRAP 20

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Saturday’s Workout 

6 Rounds For Reps

60s Right Arm KB Snatch 

30s Rest

60s Left Arm KB Snatch

30s Rest

60s Row For Calories

30s Rest

 

 

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