Category Archives: Workout Of The Day

CFS Workouts March 16th to March 21st

Monday’s Workout

8 Rounds (On the 3 Minute)

Max Bench Press

15 Medball Sit Ups

Tuesday’s Workout

50-40-30-20-10

Jump Lunges

**100m Mixed Carry After Each Round**

Wednesday’s Workout

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Thursday’s Workout

AMRAP 24

40 Double Unders

2-4-6-8-10-etc

Deficit Handstand Push Ups

Friday’s Workout

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

Back Squat

Saturday’s Workout

For Time

50 Box Jumps

50 Sit Ups

50 Sumo Deadlift High Pulls

50 Pull Ups

50 Box Jumps

50 Sit Ups

50 Sumo Deadlift High Pulls

CFS Workouts March 9th to March 14th

Monday’s Workout

Part 1

Every 90s x 7 Rounds

1-8 Pendlay Rows

2-8 DB Curls

3-20 GHD Sit Ups

Part 2

3 Rounds For Time

800m Run

90s Rest

Tuesday’s Workout

Part 1

5-5-5

DB Step Ups

Part 2

3 Rounds For Time

20 Single Arm DB Box Step Ups

20 Single Arm DB Devils Press

Wednesday’s Workout

5 Rounds For Time

10m Handstand Walk

100m Farmers Carry

10m Handstand Walk

100m Farmers Carry

Thursday’s Workout

Part 1

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

Bench Press

Part 2

Partner Bike 

10s-20s-30s-40s-50s-60s 
Max Calories Each

Friday’s Workout

Part 1

3-3-3

Squat Snatch

Part 2

“Amanda”

9-7-5

Ring Muscle Ups

Squat Snatch

Saturday’s Workout

Movement Assessment Workshop 

 

CFS Workouts February 24 to February 29th

Monday’s Workout

5 Rounds For Time

20 Overhead Squats

80 Double Unders

400m Run

Tuesday’s Workout

5-5-5-5-5

Hang Power Cleans

Wednesday’s Workout

8-10-12

Calorie Bike

DB Push Press

GHD Sit Ups

-3 Minute Rest-

12-10-8

Calorie Row

DB Push Press

GHD Sit Ups

Thursday’s Workout

AMRAP 15

2-4-6-8-etc

Front Rack Lunge

C2B Pull Ups

Friday’s Workout

1-1-1-1-1

Shoulder Press

3-3-3-3-3

Push Press

5-5-5-5-5

Push Jerk

Saturday’s Workout

2020 Challenge Finale

AMRAP 20

5 Deadlifts

10 Sit Ups

15 Calorie Row

 

 

 

CFS Workouts February 17th to February 22nd

Monday’s Workout

Teams of 2

5 Rounds For Time

30 Synchro Wall Balls

50 Toes to Bar

Tuesday’s Workout

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump

100m Run Between Rounds

-5 Minute Rest and Repeat-

Wednesday’s Workout

Part 1

Practice Planks

Part 2

3-3-3-3-3

Sumo Deadlift

Thursday’s Workout

Part 1

30 Muscle Ups For Time

Part 2

800m Run For Time

Friday’s Workout

Partner WOD

Partner 1

3 Rounds 

15/12 Calorie Bike

15 Thrusters

-Then Partner 2 Goes-

Partner 1

3 Rounds 

15/12 Calorie Bike

15 Push Press

-Then Partner 2 Goes-

Partner 1

3 Rounds

15/12 Calorie Bike

15 Front Squats

Saturday’s Workout

10-7-5-3-1-1-1

Back Squat

 

 

CFS Workouts February 10th to February 15th

Monday’s Workout

AMRAP 20

3 Rope Climbs

25 Double unders

10 Suitcase Lunge (Right Arm)

25 Double Unders

10 Suitcase Lunge (Left Arm)

25 Double Unders

Tuesday’s Workout

Part 1

5-5-5-5-5

DB Press

Part 2

2K Row For Time

Wednesday’s Workout

12-9-6

Deadlift

Bar Muscle Ups

Thursday’s Workout

4 Rounds For Time

400m Run

50 Air Squats

Friday’s Workout

“Valentine’s Day Partner WOD”

3 Rounds For Time

P1-2000m Bike

P2-10 Ring Dips  + 20 Plate Sit Sit Ups

Saturday’s Workout

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

Power Clean

Bar Facing Burpee

 

CFS Workouts February 3rd to February 8th

Monday’s Workout

Part 1

3-3-3-3-3

Front Squat

Part 2

3 Minute L-Sit For Time

Tuesday’s Workout

Teams of 3

200 Calorie Bike

150 Pull Ups

100 Burpee Box Jump Overs

Wednesday’s Workout

For Time

25 Wall Balls

400m Run

5 Minute Rest

3 Rounds For Time

25 Wall Balls

400m Run

Thursday’s Workout

Part 1

5-3-3-1-1-1

Clean and Jerk

Part 2

“The Cali Bear”

Every 30s x 20 Minutes

1 Power Clean and Jerk

Friday’s Workout

“Angie”

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Saturday’s Workout

1 Minute Max Right Arm Kettlebell Snatch

1 Minute Max Left Arm Kettlebell Snatch

1 Minute Max Calorie Row

1 Minute Rest

CFS Workout January 27th to February 1st

Monday’s Workout

10-10-10-10-10

Bench Press

10-10-10-10-10

DB Row

Tuesday’s Workout

5 Rounds For Time

10 Step Back Lunges

20 GHD Sit Ups

10 Step Back Lunges

2 Minute Rest

Wednesday’s Workout

Run or Row 5k

Thursday’s Workout

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

Squat Snatch

Friday’s Workout

3 Rounds Each For Time

500m Bike

15 Push Jerks

500m Bike

4 Minute Rest

Saturday’s Workout

Partner WOD

6 Rounds For Time

15 Back Squats

15 C2B Pull Ups

30 Calorie Row

CFS Workouts January 20th to January 26th

Monday’s Workout

Challenge 2020 Workout

AMRAP 20

10 Deadlifts 

15 Sit Ups

20 Calorie Row

Tuesday’s Workouts

7 Rounds Not For Time

3 Overhead Squats (75%)

9 Chin Ups

Wednesday’s Workout

4 Rounds For Time

400m Run

25 Push Ups

Thursday’s Workout

10 Rounds For Reps

30s Double Unders

30s Rest

30s Toes to Bar

30s Rest

Friday’s Workout

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

Deadlift

Saturday’s Workout

“Fran”

21-15-9

Thrusters 

Pull Ups

CFS Workouts January 13th to January 18th

Monday’s Workout

5 Rounds For Time

10 Strict Handstand Push Ups

200m Sprint

2-3 Minute Rest

Tuesday’s Workout

CrossFit Open 18.3

2 Rounds For Time

100 Double Unders

20 Overhead Squats

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 DB Snatch

100 Double Unders

12 Bar Muscle Ups

Wednesday’s Workout

Part 1

5-5-5-5-5

Front Rack Step Up

Part 2

500m Row For Time

Thursday’s Workout

EMOM 21

1-500m Bike

2-10 Dumbbell Bench

3-20 GHD Sit Ups

Friday’s Workout

Death By Power Cleans

Death By Pull Ups

Saturday’s Workout

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

Push Press

CFSWorkouts January 6th to January 11th

Monday’s Workout

“Elizebeth”

21-15-9

Squat Cleans

Ring Dips

Tuesday’s Workout

Part 1

5-5-5-5-5

Weighted Chin Ups

Part 2

For Time

1600m Run

3 Minute Rest

1200m Run

2 Minute Rest

800m Run

1 Minute Rest

400m Run

Wednesday’s Workout

EMOM 15

1-15 Calorie Bike

2-21 Russian Kettlebell Swings

3-27 Sit Ups

Thursday’s Workout

5 Rounds For Time

20 Burpee to 6in Target

100m Suitcase Walk R/L

Friday’s Workout

3-3-3-3-3-3-3

Squat Cleans

Saturday’s Workout

Teams of 2

400m Run (together)

30 Clean and Jerks

6 Rope Climbs

400m Run (together)

24 Clean and Jerks

4 Rope Climbs

400m Run (together)

18 Clean and Jerks

2 Rope Climbs