Category Archives: Workout Of The Day

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

CFS Workouts February 25th to March 2nd

Monday’s Workout

Part 1

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

Power Snatch

Part 2

“Isabel”

30 Snatches For Time

Tuesday’s Workout

“Ship”

9 Rounds For Time

7 Squat Cleans 

8 Burpee Box Jumps

Wednesday’s Workout

For Time

6 Minute Hang

**Every Time You Drop**

400m Run

12 Turkish Get Ups

Thursday’s Workout

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

Back Squat

Friday’s Workout

CrossFit Open 19.2

Saturday’s Workout

Partner WOD

AMRAP 25

200m Run Together

15 Wall Balls

12 Box Jumps

9 Pull Ups

CFS Workouts February 18th to February 23rd

Monday’s Workout

“Heavy Fran”

15-12-9

Thrusters

Weighted Pull Ups

Tuesday’s Workout

EMOM 18

1-15 GHD Sit Ups

2-50 Double Unders

3-10 Handstand Push Ups

Wednesday’s Workout

1-1-1-1-1

Overhead Squats

Thursday’s Workout

Teams of 2

10k Row

Friday’s Workout

CrossFit Open 19.1

TBA

Saturday’s Workout

3-3-3-3-3

Squat Cleans

2-2-1-1-1

Split Jerks

 

CFS Workouts February 11th to February 16th

Monday’s Workout

CrossFit Open 18.1

AMRAP 20

8 Toes to Bar

10 DB Hang Clean and Jerks

14/12 Calorie Row

Tuesday’s Workout

10-8-6-4-2-2

Bench Press

10-8-6-4-2-2-Max Unbr0ken 

Dips

Wednesday’s Workout

Partner WOD

30-25-20-15-10

Calorie Bike

Medball Cleans

Thursday’s Workout

For Time

1-2-3-4-5

Power Snatch

5-10-15-20-25

Strict Chin ups

Friday’s Workout

1-1-1-1-1

Press

3 Rounds For Time

10 Press

100 Double Unders

Saturday’s Workout

Challenge Finale

AMRAP 15

21-15-9

DB Snatch

DB Goblet Squat

Burpee Over Bar

-In remaining time-

Max Power Clean and Jerk

 

CFS Workouts February 4th to February 9th

Monday’s Workout

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

Snatch Balance

Tuesday’s Workout

Part 1

EMOM 6

3 Strict C2B Pull Ups + 3 Strict Toes to Bar

Part 2

15-12-9

C2B Pull Ups

Toes 2 Bar

Wednesday’s Workout

4 Rounds For Time

400m Run

12 Russian Kettlebell Swings

12 Strict Handstand Push Ups

Thursday’s Workout

5 Rounds

50ft Front Rack Lunge

3 Minute Rest

Friday’s Workout

CrossFit Open 14.4

AMRAP 14

60 Calorie Row

50 Toes 2 Bar

40 Wall Balls

30 Power Cleans

20 Muscle Ups

Saturday’s Workout

5 Rounds For Quality

10 Back Squats

30s L-Sit

30s Handstand Hold

 

CFS Workouts January 21st to January 26th

Monday’s Workout

5-10-15-20

Hang Clean and Jerk

**400m Run After Each Round**

Tuesday’s Workout

“Lynne”

5 Rounds For Reps

Max Body Weight Bench Press

10 Second Rest

Max Pull Ups

Wednesday’s Workout

CrossFit Open Workout 16.2

4 Minute Clock

25 Toes to Bar

50 Double Unders

15-13-11-9-Etc Squat Cleans

Thursday’s Workout

10 Rounds with a Partner

200m Farmer’s Carry

15 Calorie Bike

Friday’s Workout

10-10-10-10-10

Deadlifts

Saturday’s Workout

5 Rounds For Time

10 DB Thrusters

3 Legless Rope Climbs

CFS Workouts January 14th to January 19th

Monday’s Workout

10-10-10-10-10

Front Squat

Tuesday’s Workout

3 Rounds For Time

25 Sumo Deadlift High Pulls

800m Run

Wednesday’s Workout

EMOM 8

25 Calorie Row

20 Box Jumps

–8 Minute Rest–

EMOM 8

25 Calorie Row

20 GHD Sit Ups

Thursday’s Workout

5-5-5-5-5

Push Press

10-10-10-10-10

Supine Rows

Friday’s Workout

For Time

400m Run

21 Power Snatch

400m Run

50 Toes to Bar

400m Run

21 Power Snatch

400m Run

Saturday’s Workout

CrossFit Open 13.3

AMRAP 12

150 Wall Balls

90 Double Unders

30 Muscle Ups