Category Archives: Workout Of The Day

CFS Workouts CrossFit Games Week!

Monday’s Workout

Friendly Fran

3 Rounds For Time

21 Thrusters

21 C2B Pull Ups

Tuesday’s Workout

Damn Diane

3 Rounds For Time

15 Deadlifts

15 Strict Deficit Handstand Push Ups

Wednesday’s Workout

Part 1

1 Rep Max Front Squat

Part 2

Max Handstand Hold

Part 3

1000m Row For Time

Thursday’s Workout

Part 1

For Time

300/240 Calorie Bike

Part 2

AMRAP 18

10 1-Arm Dumbbell Rows

Stretching

Friday’s Workout

Nasty Nancy

5 Rounds For Time

500m Run

15 Overhead Squats

15 Bar Facing Burpees

Saturday’s Workout

Awful Annie

50-40-30-20-10

Double Unders

GHD Sit Ups

5-4-3-2-1

Cleans

CFS Workouts September 14th to September19th

Monday’s Workout

Part 1

1-1-1 
Overhead Squats

Part 2

5 Rounds For Time

25 Air Squats

50 Double Unders

Tuesday’s Workout

Part 1

400m Sprint For Time

Part 2

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Wednesday’s Workout

EMOM 30

Minute 1-500m Bike

Minute 2-15 GHD Sit Ups

Minute 3-50m Farmers Walk

Thursday’s Workout

Part 1

1-1-1

Push Jerks

Part 2

3 Rounds For Time

25 Calorie Row

15 Push Jerks

Friday’s Workout

“Kelly”

5 Rounds For Time

400m Run

30 Box Jumps

30 Wall Balls

Saturday’s Workout

Part 1

2-2-2

Deadlift (No Sound)

Part 2

3 Rounds For Time

20 Deadlifts

5 Strict Muscle Ups

CFS Workouts September 7th to September 12th


Monday’s Workout

Teams of 3

For Time

400m Run Together

200 Russian Kettlebell Swings

200 Sit Ups

800m Run Together

150 Russian Kettlebell Swings

150 Sit Ups

1200m Run Together

100 Russian Kettlebell Swings

100 Sit Ups

Tuesday’s Workout

Part 1

1-1-1

Front Squat

Part 2

AMRAP 10

9 DB Squats

3 Bar Muscle Ups

Wednesday’s Workout

Part 1

3-3-3

Bench Press

Part 2

5 Rounds For Time

10 Bench Press

20 Calorie Row

Thursday’s Workout

“Isabel”

30 Snatches For Time

Friday’s Workout

Part 1

10-10-10

Bent Over Row

Part 2

21-15-9

Ring Row

Burpee Box Jump

Calorie Bike

Saturday’s Workout

AMRAP 20

30 Lunges

20 Sit Ups

10 Strict Handstand Push Ups

CFS Workouts August 31st to September 5th

Monday’s Workout

“Heavy DT”

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Tuesday’s Workout

Part 1

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

Part 2

Surprise Workout

Wednesday’s Workout

10 1 Minute Rounds

3 Thrusters

60ft Shuttle Sprint

Max Chest to Bar Pull Ups

2 Minute Rest

Thursday’s Workout

5-5-5-5-5

Back Squats

Friday’s Workout

“Fournier”

For Time

50 Shoulder to Overhead

5 Rope Climbs

40 Burpees

5 Rope Climbs

30 Shoulder to Overhead

5 Rope Climbs

Saturday’s Workout

3 Rounds For Time

30 Wall Balls

30 Squat Snatches

CFS Workouts August 24th to August 29th

Monday’s Workout

9 Rounds For Time

3 Rounds of

500m Bike

15 Shoulder Presses

3 Rounds of

500m Bike

12 Shoulder Presses

3 Rounds of

500m Bike

9 Shoulder Presses

Tuesday’s Workout

2 Rounds For Time

1 Mile Run

100 Sit Ups

Wednesday’s Workout

30 Squat Clean and Jerks For Time

Thursday’s Workout

4 Rounds For Time

500m Row

3 Minute Rest

Friday’s Workout

Double Helen

For Time

1200m Run

63 Kettlebell Swings

36 Pull Ups

800m Run

42 Kettlebell Swings

24 Pull Ups

400m Run

21 Kettlebell Swings

12 Pull Ups

Saturday’s Workout

Tabata Handstand Push Ups

1 Minute Rest

Tabata Pistol Squats

1 Minute Rest

Tabata Push Ups

1 Minute Rest

 

 

 

CFS Workouts August 17th to August 22nd

Monday’s Workout

5 Rounds Each For Time

400m Run

15 Clean and Jerks

Rest 1:1

Tuesday’s Workout

AMRAP 10

25 Air Squats

50ft Handstand Walk

Wednesday’s Workout

AMRAP 20

12 Bench Press

12 Strict Pull Ups

Thursday’s Workout

AMRAP 12

5 Power Snatch

5 Box Jumps

Friday’s Workout

2-2-2-2-2-2-2-2-2-2

Zercher Squat

Saturday’s Workout

AMRAP 15

5 Strict Muscle Ups

15 GHD Sit Ups

CFS Workouts August 10th to August 15th

Monday’s Workout

1 Minute Squat Cleans

1 Minute Push Jerks

2 Minute Squat Cleans

2 Minute Push Jerks

3 Minute Squat Cleans

3 Minute Push Jerks

Tuesday’s Workout

AMRAP 20

400m Run

15 L-Pull Ups

15 Hip Extensions

Wednesday’s Workout

3 Rounds For Time

500m Row

21 Push Ups

15 Strict Toes to Rings

Thursday’s Workout

1-1-1-1-1

Overhead Squat

1-1-1-1-1

Front Squat

1-1-1-1-1

Back Squat

Friday’s Workout

4 Rounds Max Calorie/Reps

20 Second Bike

10 Second Rest

20 Second Burpee

10 Second Rest

20 Second Row

40 Second Rest

20 Second Row

10 Second Rest

20 Second Burpee

10 Second Rest

20 Second Bike

40 Second Rest

Saturday’s Workout

“Fran”

21-15-9

Thrusters

Pull Ups

 

CFS Workouts August 3rd to August 8th

Monday’s Workout

3 Rounds For Time

800m Run

21 Toes to Bar

12 Deadlifts

Tuesday’s Workout

Part 1

2-2-2-2-2-2-2

Front Squats

Part 2

AMRAP 10

5 Strict Handstand Push Ups

10 Medball Cleans

Wednesday’s Workout

AMRAP 15

12 Muscle Ups

36 Kettlebell Swings

Thursday’s Workout

3 Rounds with a Partner

2m Max Calorie Row

2m Rest

2m Max Calorie Bike

2m Rest

2m Max Calorie Ski

2m Rest

2m Max Farmers Walk

2m Rest

Friday’s Workout

Part 1

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

Shoulder Press

Part 2

AMRAP 7

20 DB Push Press

40 Double Unders

Saturday’s Workout

For Time

21 Back Squats

42 GHD Sit Ups

15 Back Squats

30 GHD Sit Ups

9 Back Squats

18 GHD Sit Ups

CFS Workouts July 27th to August 1st

Monday’s Workout

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

Back Squat

Tuesday’s Workout

“Grace”

30 Clean and Jerks For Time

Wednesday’s Workout

3 Rounds For Time

200m Run

7 DB Push Press

14 Ring Rows

Thursday’s Workout

5 Rounds

AMRAP 3

10 Front Squats

10 Box Jumps

Max Calorie Row

3 Minute Rest

Friday’s Workout

AMRAP 20

5 Strict C2B Pull Ups

10 Ring Push Ups

20 Box Step Ups

Saturday’s Workout

“Olympic Lifting Meet”

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

Snatch

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

Clean and Jerks

CFS Workouts July 20th to July 26th

Monday’s Workout

1-1-1-1-1

Muscle Snatch

3-3-3-3-3

Overhead Squat

1-1-1-1-1

Squat Snatch

Tuesday’s Workout

For Time

500m Row

30 Bodyweight Bench Press

1000m Row

20 Bodyweight Bench Press

2000m Row

10 Bodyweight Bench Press

Wednesday’s Workout

AMRAP 20

5 Weighted Pull Ups

10 Weighted Sit Ups

15 Dumbbell Squats

Thursday’s Workout

1-1-1-1-1

Shoulder Press

3-3-3-3-3

Push Press

5-5-5-5-5

Push Jerks

Friday’s Workout

4 Rounds For Time

1 Minute Burpees

1 Minute GHD Sit Ups

1 Minute Rest

Saturday’s Workout

3 Rounds For Time

50 Lunges

7 Muscle Ups

10 Hang Squat Clean and Jerks