Category Archives: Workout Of The Day

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

 

CFS Workouts January 7th to January 12th

Monday’s Workout

Challenge Workout

With a 15m Running Clock

21-15-9

DB Snatch

DB Goblet Squat

Burpee over Dumbbell

-In remaining time-

Find a 1 Rep Max of Complex

1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead

Tuesday’s Workout

Gymnastics Meet

3 Attempts Max Handstand Hold

3 Attempts Max Ring Muscle Ups

3 Attempts Max L-Sit Hold

Wednesday’s Workout

“Nancy”

5 Rounds For Time

400m Run

15 Overhead Squats

Thursday’s Workout

CrossFit Triathlon 

For Time

2k Row

1 Mile Run

4k Bike

Friday’s Workout

“Diane”

21-15-9

Deadlift 

Handstand Push Up

Saturday’s Workout

Partner WOD

8 Rounds For Time

500m Bike

25 Back Squats

10 Strict Pull Ups

CFS Workouts December 31st to January 5th

Monday’s Workout-9am Only

For time as a 2 person team

100 Thrusters

80 Burpee Box Jumps

60 Bar Muscle Ups

4k Row

2 Mile Run

Tuesday-Closed

Happy New Year!

Wednesday’s Workout

Olympic Lifting Meet

1-1-1 Snatch

1-1-1 Clean and Jerk

Thursday’s Workout

Angie

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Friday’s Workout

Grace

For Time

30 Clean and Jerks

Saturday’s Workout

Powerlifting Meet

1-1-1 Back Squat

1-1-1 Bench Press

1-1-1 Deadlift

 

CFS Workouts December 24 to December 29th

Monday’s Workout

9am Only

“12 Days of Christmas”

1 Sumodeadlift High Pull

2 Thrusters

3 Push Press

4 Squat Cleans

5 Power Snatch

6 Kettlebell Swings

7 Pull Ups

8 Toes to Bar

9 Box Jumps

10 Handstand Push Ups

11 Burpees

12 Overhead Walking Lunge

Tuesday

Merry Christmas CFS Fam

Closed

Wednesday

Closed

Thursday’s Workout

9am and 5:30pm Only

4 Rounds For Time with a Partner

400m Run

40 Power Cleans

40 Burpee C2B Pull Ups

Friday’s Workout

9am and 5:30pm Only

15-15-15

Overhead Squat

Saturday’s Workout

AMRAP 15

15 Calorie Row

15 Toes to Bar

15 Calorie Bike

 

CFS Workouts December 17th to December 22nd

Monday’s Workout

10-1 Minute Rounds

12 GHD Sit Ups

Max Calorie Bike

2 Minute Rest

Tuesday’s Workout

Part 1

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

Hang Squat Clean

Part 2

AMRAP 6

6 Hang Squat Cleans

6 Bar Facing Burpees

*Courtesy of CrossFit Linchpin*

Wednesday’s Workout

“Nate”

AMRAP 20

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings

Thursday’s Workout

Partner WOD

AMRAP 15

25 Calorie Row

Partner Max Pistol Squats

Friday’s Workout

Part 1

5-5-5-5-5

Weighted Dips

Part 2

5-5-5-5-5

Weight Chin Ups

Part 3

50m Sprint For Time

Saturday’s Workout

“2 Bars of Doom”

60 Deadlifts

45 Push Press

30 Deadlifts

15 Push Press

CFS Workout December 10th to December 15th

Monday’s Workout

4 Rounds For Time

30 KB Snatch

15 L-Pull Ups

Tuesday’s Workout

Partner WOD

10 Rounds For Time

21 Calorie Row

18 GHD Sit Ups

15 DB Bench

Wednesday’s Workout

3-3-3-3-3

Front Squat

Thursday’s Workout

“Ryan”

5 Rounds For Time

7 Muscle Ups

21 Burpees

Friday’s Workout

3 Rounds For Time

400m Run

20 Step Ups

10 Strict Toes to Bar

Saturday’s Workout

Part 1

5-5-5-5-5

Touch N Go Power Snatch

Part 2

21-15-9

Power Snatch

**50 double unders after each round**

CFS Workouts December 3rd to December 9th

Monday’s Workout

Part 1

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

Push Press

Part 2

For Time

40 Calorie Row

40 Push Press

Tuesday’s Workout

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

10 Minute Rest

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Wednesday’s Workout

6 Rounds For Time

21/15 Calorie Bike

12 Burpees

100m Farmers Walk

Thursday’s Workout

3-3-3-3-3

Deadlifts

Friday’s Workout

5 Rounds For Time

400m Run

15 Overheads

3 Minute Rest

Saturday’s Workout

AMRAP 15

12 DB Power Cleans

9 Strict Ring Dips

6 Strict Pull Ups

CFS Workouts November 26th to December 1st

Monday’s Workout

5 Rounds For Time and Load

200m Sprint

2 Minute Rest

2 Turkish Get Ups

2 Minute Rest

Tuesday’s Workout

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

Sumo Deadlifts

Wednesday’s Workout

4 Rounds For Time

15 Push Jerks

3 Rope Climbs

15 Front Squats

Thursday’s Workout

5 Rounds For Time

Sub 45s 250m Row

50 Unbroken Double Unders

Friday’s Workout

EMOM 30

Power Snatch + Overhead Squat

Saturday’s Workout

10k Run For Time

CFS Workout November 19th to November 24th

Monday

AMRAP 5

5 Strict Handstand Push Ups

5 Power Snatch

3 Minute Rest

AMRAP 5

7 Box Jumps

7 Push Press

3 Minute Rest

AMRAP 5

9 Pull Ups

9 Overhead Squats

Tuesday

8 Rounds For Time

400m Run

1 Minute Rest

Wednesday

5-5-5-5-5

Bench Press

Thursday

“Jerry”

For Time

1 Mile Run

2,000m Row

1 Mile Run

Friday

Partner WOD

4 Rounds For Time

50 Calorie Bike

50 Sit Ups

50 Burpees

**Split up reps as you want**

Saturday

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

Back Squat