Category Archives: Workout Of The Day

CFS Workouts November 12th to November 17th

Monday’s Workout

3-3-3-3-3

Hang Power Cleans

2000m Row For Time

Tuesday’s Workout

“Cindy”

AMRAP 20

5 Pull Ups

10 Push Ups

15 Air Squats

Wednesday’s Workout

Partner WOD

5 Rounds For Time Each

2,000m Bike

Partner 1 Works, Partner 2 Rest

Thursday’s Workout

5-5-5-5-5

Thruster

10-10-10

Bent Over Row

Friday’s Workout

3 Rounds For Time

400m Run

15 Toes to Bar

20 One Arm DB Hang Clean and Jerks

Saturday’s Workout

AMRAP 15

50 Double Unders

10 DB Squats

5 L-Pull Ups

10 Burpees

CFS Workouts November 5th to November 10th

Monday’s Workout

4 Rounds For Time

500m Row

15 Toes to Bar

50m Farmers Carry

15 Pull Ups

Tuesday’s Workout

5-5-5-5-5

Overhead Squat

EMOM 8

1-15 Overhead Squats

2-12 Calorie Bike

Wednesday’s Workout

“The Chief”

5 Rounds

AMRAP 3

3 Power Cleans

6 Push Ups

9 Air Squats

1 Minute Rest

Thursday’s Workout

For Time

100 Double Unders

400m Run

25 GHD Sit Ups

400m Run

25 GHD Sit Ups

400m Run

25 GHD Sit Ups

100 Double Unders

Friday’s Workout

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

Split Jerks

Saturday’s Workout

5 Rounds Every 5 Minutes

20 Calorie Row

15 Ring Rows

10 Front Squats

CFS Workouts October 29th to November 3rd

Monday’s Workout

For Time

21 Deadlifts

400m Run

15 Deadlifts

400m Run

9 Deadlifts

400m Run

Tuesday’s Workout

Partner WOD

For Time

200 Medball Cleans

200 Calorie Row

200 Push Ups

**Partition reps however you like**

Wednesday’s Workout

3-3-3-3-3

Squat Snatch

Thursday’s Workout

“Nasty Girls”

3 Rounds For Time

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans

Friday’s Workout

For Time

1 Mile Run

50 Push Jerks

1 Mile Run

Saturday’s Workout

5 Rounds For Load

50ft Front Rack Lunge

3 Minute Rest Between Sets

CFS Workouts October 22nd to October 27th

Monday’s Workout

“Fight Gone Bad”

3 Rounds For Reps

1 Minute Wall Balls

1 Minute Sumo Deadlift High Pull

1 Minute Box Jumps

1 Minute Push Press

1 Minute Calorie Row

1 Minute Rest

Tuesday’s Workout

5-5-5-5-5

Front Squats

Wednesday’s Workout

3 Rounds For Time

400m Run

25 Push Ups

15 Pull Ups

Thursday’s Workout

EMOM 10

1-12 Calorie Bike

2-20 GHD Sit Ups

-5 Minute Rest-

EMOM 10

1-12 Calorie Bike

2-15 Kettlebell Swings

Friday’s Workout

5-5-5-5-5

Press

Saturday’s Workout

Surprise Partner WOD

CFS Workouts October 15th to October 20th

Monday’s Workout

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

Clean and Jerks

Tuesday’s Workout

AMRAP 20

50 Wall Balls

25 Toes to Bar

Wednesday’s Workout

5 Rounds For Reps

Minute 1-200m Sprint

Minute 2-Max Burpee Box Jumps

2 Minute Rest

Thursday’s Workout

Part 1

3-3-3-3-3

Deadlifts

Part 2

5-5-5-5-5

Chin Ups

Friday’s Workout

“Elizebeth”

21-15-9

Squat Cleans

Ring Dips

Saturday’s Workout

Fall 2018 Challenge Finale

AMRAP 12

2000m Bike

50 Thrusters

Max Burpee Over Bar

CFS Workout October 8th to October 13th

Monday’s Workout

Partner Workout

10 Rounds For Time

500m Row

50 Ft DB Front Rack Lunge

Tuesday’s Workout

3-3-3-3-3

Bench Press

Wednesday’s Workout

“Filthy Fifty”

For Time

50 Box Jumps

50 Jumping Pull Ups

50 Kettlebell Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Hip Extensions

50 Wall Balls

50 Burpees

50 Double Unders

Thursday’s Workout

AMRAP 12

3 Strict Pull ups

6e DB Power Snatch

9 Box Jumps

Friday’s Workout

20 Rep Max Back Squat

Saturday’s Workout

10 Rounds For Time

10 Push Press

100m Sprint

30s Rest

CFS Workouts October 1st to October 6th

Monday’s Workout

DT meets Mary

3 Rounds For Time

1 Rounds of DT

2 Rounds of Mary

Tuesday’s Workout

4x800m Run

Wednesday’s Workout

3-3-3-3-3

Thrusters

Then

EMOM 8

1-15 Calorie Row

2-15 Thrusters

Thursday’s Workout

5 Rounds Not For Time

10 L-Pull Ups

50 Double Unders

15 Hip Extensions

Friday’s Workout

4 Rounds For Time

400m Run

15 Knees to Elbows

Saturday’s Workout

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

Power Snatch

Then

“Isabel”

CFS Workouts September 24th to September 29th

Monday’s Workouts

6 Rounds For Time

5 Ring Muscle Ups

40 Doubler Unders

Tuesday’s Workouts

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

Deadlifts

Wednesday’s Workouts

For Time

10 Turkish Get Ups

200m Run

50 GHD Sit Ups

400m Run

75 Wall Balls

800m Run

Thursday’s Workout

AMRAP 10

10 Pull Ups

10 Calorie Bike

10 DB Snatches

5 Minute Rest and Repeat

Friday’s Workout

Part 1

3-3-3-3-3

Push Jerks

Part 2

5 Rounds For Time

8 Push Jerks

12 Box Jumps

Saturday’s Workout

Surprise Partner WOD

CFS Workouts September 17th to September 22nd

Monday’s Workout

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

Hang Squat Clean

Tuesday’s Workout

For Time

45 Pull Ups

60 Toes to Bar

1 Mile Run 

Wednesday’s Workout

15 Rounds For Time

5 Strict Handstand Push Ups

10 Russian KBS

Rest 30 Seconds

Thursday’s Workout

Part 1

5-5-5-5-5

Overhead Squat

Part 2

3 Rounds For Time

500m Row

15 Overhead Squats

Friday’s Workout

5 Rounds For Time

1000m Bike

100m Farmers Carry

10 Ring Rows

Saturday’s Workout

AMRAP 12

10 Ring Dips

10 Sumo Deadlift High Pulls

CFS Workouts September 10th to September 15th

Monday’s Workout

For Time

21 Squat Snatches

42 Push Ups

15 Squat Snatches

30 Push Ups

9 Squat Snatches

18 Push Ups

Tuesday’s Workout

AMRAP 20

20 Calorie Row

Max Unbroken Toes to Bar

Wednesday’s Workout

Part 1

5-5-5-5-5 

Weighted Pull Ups

Part 2

“Tabata Something Else”

Pull Ups

Push Ups

Sit Ups

Air Squats

Thursday’s Workout

10 Rounds For Reps

In a 1 minute window

12 Calorie Bike

Max Power Clean + Push Press

Rest 2 Minutes

Friday’s Workout

For Time

25 DB Burpee Step Ups

800m Run

Rest 5 Minutes and Repeat

Saturday’s Workout

21-15-9

Deadlift

Thrusters