Category Archives: Workout Of The Day

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

 

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”