Category Archives: Workout Of The Day

CFS Workouts January 25th to January 30th

Monday’s Workout

Part 1

5+ Deadlifts at 90%

Part 2

EMOM 10

100m Sprint

Tuesday’s Workout

CrossFit Open 20.2

AMRAP 20

4 DB Thrusters

6 Toes to Bar

24 Double Unders

Wednesday’s Workout

Part 1

Max Height Box Jumps

Part 2

5 Rounds For Time

10 L-Pull Ups

10 Box Jumps

Thursday’s Workout

Part 1

5 Sets

14 Suitcase Walking Lunge

Part 2

For Time

500m Row 

Rest 2 Minutes

350m Row

Rest 1:30 Minutes

200m Row

Friday’s Workout

“Grettel”

10 Rounds For Time

3 Clean and Jerks

3 Burpee Over Bar

Saturday’s Workout

Teams of 2

For Time

800m Run 

100 Wall balls

100 Ring Rows

400m Run

75 Medball Cleans

75 Ring Rows

200m Run

50 Jump Lunge

50 Ring Rows

 

CFS Workouts January 18th to January 23rd

Monday’s Workout

CrossFit Open 17.3

Prior to 8 Minutes Complete

3 Rounds of 

6 C2B Pull Ups

6 Squat Snatch 95/65lbs

+

3 Rounds of

7 C2B Pull Ups

5 Squat Snatch 135/95lbs

+

Prior to 12 Minutes Complete

3 Rounds of

8 C2B Pull Ups

4 Squat Snatch 185/135lbs

+

Prior to 16 Minutes Complete

3 Rounds of

9 C2b Pull Ups

3 Squat Snatch 225/155lbs

Tuesday’s Workout

Part 1

1+ Deadlifts

Part 2

5-5-5-5-5

Weighted Dips

Wednesday’s Workout

5 Rounds For Time

30 Double Unders

20 GHD Sit Ups

10 Thrusters

Rest 3 Mintues

Thursday’s Workout

Run 5,000 Meters For Time

Friday’s Workout

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

Overhead Squats

Saturday’s Workout

“Tabata This”

Row

Air Squats

Pull Ups

Push Ups

Sit Ups

CFS Workouts January 11th to January 6th

Monday’s Workout

Part 1

2-2-2-2-2

Front Squat

Part 2

For Time

1 Mile Run

50 Wall Balls

Tuesday’s Workout

“Angie”

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Wednesday’s Workout

Part 1

Deadlifts 

3+ at 90%

Part 2

2,000m Row For Time

Thursday’s Workout

Part 1

3-3-3-3-3

Hang Squat Snatch

Part 2

3 Rounds

50m Suitcase Carry AHAP

Friday’s Workout

CrossFit Open 17.2

AMRAP 12

2 Rounds of 

50ft DB Walking Lunge

16 Toes to Bar

8 DB Power Cleans

then

2 Rounds of

50ft DB Walking Lunge

16 Bar Muscle Ups

8 DB Power Cleans

Saturday’s Workout

Part 1

5-5-5

Push Press

Part 2

Teams of 3

3 Rounds Each

15 Push Press

12 Calorie Bike

9 Burpees Over Bar

CFS Workouts January 4th to January 9th

Monday’s Workout

Part 1

7 Sets Build to Heavy

Snatch Deadlift + Hang Power Snatch + 2 TnG Power Snatch

Part 2

CrossFit Open 14.1

AMRAP 10

30 Double Unders

10 Power Snatches

Tuesday’s Workout

Part 1

20 Minutes to Find

10 Rep Max Back Squat

Part 2

Take 41.25% and Perform 10 Front Rack Step Ups R/L

Wednesday’s Workout

“Barbara”

5 Rounds For Time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Rest 3 Minutes

Thursday’s Workout

Part 1

Deadlifts

5 at 65%-5 at 75%-5+ at 85%

Part 2

3 Rounds For Time

400m Run

15 Kettlebell Swings

Friday’s Workout

Part 1

5-5-5-5-5

Shoulder Press

-After Each set 50m Farmers Carry

Part 2

5 Rounds

20s Bike Sprint

2:40 Rest

Saturday’s Workout

4 Rounds For Time

27 Calorie Row

15 DB Squats

3 Rope Climbs

CFS Workouts December 28th to January 2nd

Monday’s Workout

3 Total Sets

AMRAP 3

400m Run

Max Toes to Bar

1 Minute Rest

AMRAP 3

400m Run

Max Double Unders

1 Minute Rest

Tuesday’s Workout

“Coach Jenn’s B-Day WOD”

AMRAP 20

12 Power Snatches

29 Wall Balls

27 Calorie Row

Wednesday’s Workout

Part 1

5-5-5-5-5

Bench Press

-Super Set 8 DB Rows 

Part 2

5 Rounds

:20 Bike Sprint

2:40 Rest

Thursday’s Workout

(Morning Classes Only)

CrossFit Open 19.3

For Time

200ft Overhead Dumbbell Lunges

50 DB Box Step Ups

50 Strict Handstand Push Ups

200ft Handstand Walk

Friday’s Workout

CLOSED

Saturday’s Workout

Two is Better than One Challenge!

Part 1

20 Minutes to Find 1 Rep Max Deadlifts

Part 2

1 Mile Run For Time

Part 3

Partner Angie

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

 

CFS Workouts December 21st to December 26th

Monday’s Workout

Part 1

5-5-5-5-5

Front Rack Bulgarian Split Squat

Part 2

For Time

100 Walking Lunges

50 GHD Sit Ups

25 Calorie Bike

Tuesday’s Workout

For Time

500m Row

20 Weighted Pull Ups

500m Row

20 Strict Pull Ups

500m Row

20 Kipping Pull Ups

Wednesday’s Workout

CrossFit Open 14.5

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

Thrusters

Bar Facing Burpees

Thursday’s Workout

6am-7am-9am Classes ONLY

Partner WOD

30 Squat Cleans

16x100m Sprint

30 Power Snatches

Friday and Saturday

CLOSED

CFS Workouts December 7th to December 12th

Monday’s Workout

You Go I Go x 5 Rounds

Max Calorie Bike 60s

3/4 Bodyweight Bench Press

**Must Get 40 Reps Per Round**

Tuesday’s Workout

5-5-5-5-5

Banded Deadlifts

4 Rounds

2 Minute Row For Distance

2 Minute Rest

**Increase Distance Each Round**

Wednesday’s Workout

“Coach Tasha’s B-Day WOD”

21-15-9

Pull Ups

Power Clean

Front Squat

Rest 5 Minutes

33 Pull Ups

33 Power Cleans

33 Fronst Squats

Thursday’s Workout

AMRAP 20

400m Run

15 Handstand Push. Ups

25 GHD Sit Ups

Friday’s Workout

3-3-3-3-3

Squat Snatch

Saturday’s Workout

Partner WOD

100-75-50-25

DB Step Ups

Ring Rows

2x Reps Double Unders

CFS Workouts November 30th to December 5th

Monday’s Workout

5-5-5-5-5

Push Press

AMRAP 8

3-6-9-12-etc

Toes to Bar

Push Press

Tuesday’s Workout

CrossFit Open Workout 17.1

10 DB Snatches

15 Burpee Box Jumps Overs

20 DB Snatches

15 Burpee Box Jumps Overs

30 DB Snatches

15 Burpee Box Jumps Overs

40 DB Snatches

15 Burpee Box Jumps Overs

50 DB Snatches

15 Burpee Box Jumps Overs

Wednesday’s Workout

3 Rounds For Time

400m Run

10 Ring Muscle Ups

Thursday’s Workout

5-5-5-5-5

Back Rack Lunge

With a Partner

5 Rounds Each

Bike Intervals

1 Minute Moderate Pace

30 Seconds Fast Pace

15 Seconds Sprint Pace

Friday’s Workout

For Time

50/40 Calorie Row

25 Push Jerks

-3 Minute Rest-

50/40 Calorie Row

25 Hang Power Cleans

-3 Minute Rest-

50/40 Calorie Row

25 Hang Power Clean and Jerks

Saturday’s Workout

“Chelsea”

EMOM 30

5 Pull Ups

10 Push Ups

15 Air Squats

 

CFS Workouts November 16th to November 21st

Monday’s Workout

AMRAP 20

1000m Bike

10 Overhead Lunges

1 Legless Rope Climb

Tuesdays Workout

3-3-3-3-3

Deadlifts

For Time

1 Mile Run

3 Minute Rest

1 Mile Run

Wednesday’s Workout

3 Rounds

50 Sit Ups

25 Burpees

5 Minute Rest

3 Rounds

50 Sit Ups

50 Push Ups

Thursday’s Workout

5 Rounds

AMRAP 3

500m Row

Max Double Unders

1 Minute Rest

Friday’s Workout

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

Clean and Jerk

5-5-5-5-5

Weighted Chin Up

Saturday’s Workout

For Time

600m Run

45 DB Thrusters

45 Knees to Elbows

600m Run

CFS Workouts November 9th to November 14th

Monday’s Workout

5-5-5-5-5

Shoulder Press

5 Rounds For Time

500m Row 

3 Minute Rest

Tuesday’s Workout

“Elizebeth”

21-15-9 
Clean 

Ring Dips

Wednesday’s Workout

“Armistice”

AMRAP 11

11 Power Cleans

11 Burpee Over Bar

19 Deadlifts

18 Pull Ups

Thursday’s Workout

5-5-5-5-5

Overhead Squat

Friday’s Workout

4 Rounds For Time 

800m Run

10 Strict Toes to Bar

15 DB Push Press

Saturday’s Workout

5 Rounds 

1 Minute Max Strict Pull Ups

1 Minute Max Goblet Squats

5 Minute Rest

5 Rounds

1 Minute Max Calorie Bike

1 Minute Max Kettlebell Swings