Category Archives: Workout Of The Day

CFS Workouts September 1st to September 8th

Monday’s Workout

“Horton”

9 Rounds For Time with a Partner

9 Bar Muscle Ups

11 Clean and Jerks

50-Yard Buddy Carry

**Share the work with your partner howeer you choose with only one person working at a time.**

Tuesday’s Workout

Part 1

5-5-5-5-5

Bench Press

Part 2

EMOM 10

Minute 1-15 Bench Press

Minute 2-50 Double Unders

Wednesday’s Workout

5 Rounds For Time

200m Run

50ft Dumbbell Lunge

200m Run

50ft Dumbbell Lunge

Thursday’s Workout

For Time

500m Row

-Then-

10-9-8-7-6-5-4-3-2-1

Pull Ups

1-2-3-4-5-6-7-8-9-10

Hang Power Clean

-Then-

500m Row

Friday’s Workout

For Max Load

3 Front Squats + 3 Push Jerks

Saturday’s Workout

Fall Challenge

TBA

 

 

CFS Workouts August 27th to September 1st

Monday’s Workout

Part 1

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

Split Jerks

Part 2

5-5-5-5-5

Dips

Tuesday’s Workout

“Eva”

800m Run

30 Kettlebell Swings

30 Pull Ups

Wednesday’s Workout

For Time

250m Row

25 Burpee Box Jumps

-3 Minute Rest-

250m Row

50 Front Squats

-3 Minute Rest-

250m Row

25 Burpee Box Jumps

Thursday’s Workout

3-3-3-3-3

Deadlift

Friday’s Workout

7 Rounds For Time

10 Overhead Squats

3 Rope Climbs

Saturday’s Workout

3 Rounds For Time

1000m Bike

15 DB Push press

15 Toes to Bar

CFS Workouts August 20th to August 25th

Monday’s Workout

AMRAP 15

30 Calorie Row

25 DB Thrusters

20 Ring Dips

Tuesday’s Workout

5 Rounds For Time

50 Double Unders

30s L-Sit

Wednesday’s Workout

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

Power Clean

5-5-5-5-5

Weighted Pull Up

Thursday’s Workout

4 Rounds For Time

27 Calorie Bike

21 Pistol Squats

15 Handstand Push Ups

Friday’s Workout

For Time

400m Run

50 Power Snatches

400m Run

Saturday’s Workout

3-3-3-3-3

Back Squats

CFS Workouts August 13th to August 18th

Monday’s Workout

“Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Tuesday’s Workout

5-5-5-5-5

Front Squat

Wednesday’s Workout

Tabata

Row For Calories

Sumo Deadlift High Pulls

Row For Calories

GHD Sit Ups

Thursday’s Workout

3 Rounds For Time

400m Run

20 DB Hang Squat Cleans

Friday’s Workout

Part 1

3-3-3-3-3

Push Press

Part 2

21-15-9

Push Press

Calorie Bike

Saturday’s Workout

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

Deadlifts

**3 Rope Climbs Between Rounds**

CFS Workouts August 6th to August 11th

Monday Workout

5-5-5 Overhead Squats

3-3-3 Snatch Balance

1-1-1 Squat Snatch

Tuesday Workout

3 Minutes Max Back Squats

3 Minutes Max Push Ups

2 Minute Max Back Squats

2 Minute Max Push Ups

1 Minute Max Back Squats

1 Minute Max Push Ups

Wednesday Workout

5 Rounds For Time

400m Run

15 Toes to Bar

Thursday Workout

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

Sumo Deadlift

Friday Workout

15-12-9-6-3

Strict Pull Ups 

**50ft Overhead Walking Lunge Between Rounds**

Saturday Workout

Teams of 2

4 Rounds For Time

50 Calorie Row

50 DB Push Press

50s L-Sit

CFS Weekly Workouts July 30th to August 4th

 

 

Monday Workout

7 Rounds Not For Time

3 Strict Muscle Ups

15 Hip Extensions

Tuesday Workout

EMOM 15

Minute 1-21 Wall Balls

Minute 2-18 GHD Sit Ups

Minute 3-15 Calorie Row

Wednesday Workout

“Lynne”

5 Rounds For Reps

Max Rep Bodyweight Bench Press

Max Rep Pull Ups

Thursday Workout

Teams of 2

3 Rounds For Time

600m Bike

1200m Bike

1800m Bike

Friday Workout

For Time

400m Run

50 Burpee Box Jumps

400m Run

30 Power Cleans

400m Run

Saturday Workout

Beach Workout 9am 

TBA Workout

CFS Workouts July 23rd to July 28th

Monday Workout 

For Time

100 Calorie Bike

80 Double Unders

60 Walking Lunges

40 Double Unders

20 Walking Lunges

10 Rope Climbs

Tuesday Workout

AMRAP 12

6 Push Press 

12 Burpees

18 GHD Sit Ups

Wednesday Workout

For Time

1 Mile Run

Thursday Workout

5 Rounds

AMRAP 2

250m Row

Max Power Cleans

Rest 2 Minutes

Friday Workout

5-5-5-5-5

Back Squat

*2 second pause in the bottom*

Saturday Workout

800m Run

*At the 4 Minute Mark*

Death by Strict Pull Ups

Followed by 800m Run

 

CFS Workouts July 16th to July 21st

Monday Workout

“Karen”

150 Wall Balls For Time

Tuesday Workout

For Time

50 Calorie Row

50 DB Snatch

50 Box Jumps

50 Pull Ups

50 Double Unders

Wednesday Workout

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

Squat Clean

Thursday Workout

4 Rounds For Time

200m Run

10 Handstand Push Ups

10 Pistol Squats

Friday Workout

Partner WOD

AMRAP 20

200 Double Unders

20 Deadlifts

10 Muscle Ups

Saturday Workout

4 Rounds For Time

500m Row

5 DB Overhead Squats

CFS Week Workouts July 9th to July 14th

Monday Workout

AMRAP 3

3 Power Snatches

1 Overhead Squat

-3 Minute Rest-

AMRAP 3

1 Power Snatch

3 Overhead Squats

-3 Minute Rest-

AMRAP 3

Max Squat Snatches

Tuesday Workout

Part 1

1-1-1-1-1

Weight Pull Ups

Part 2

5x100m Sprints

Wednesday Workout

EMOM 16

1-30s Row For Calories

2-15 Toes to Bar

3-30s Bike For Calories

4-15 DB Front Squats

Thursday Workout

“DT”

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Friday Workout

For Time

1 Mile Run

-Immediately into-

3 Rounds

10m Handstand Walk

10 Box Jumps

Saturday Workout

For Time

100 Double Unders

75 AbMat Sit Ups

50 Medball Cleans

75 AbMat Sit Ups

100 Double Unders

CFS Workouts July 2nd to July 7th

Monday Workout

Partner WOD

10 RFT

5 Push Jerks 155/110

10 Burpees Over the Bar

100m Sprint

Tuesday Workout

AMRAP 8

3-6-9-12…

Pull Ups

2x Air Squats

4 minute rest

5 Rounds

:20 on, 2:40 off

Max Cal Bike Sprints

Wednesday Workout

“7/4/1776”

7 Rounds

4 Power Cleans 225/155

17 Push Ups

-Then-

76 Wall Balls 20/14

242 Single Unders

Thursday Workout

For Time

25 GHD Sit Ups

800m

25 GHD Sit Ups

600m

25 GHD Sit Ups

400m

25 GHD Sit Ups

200m Run

25 GHD Sit Ups

Friday Workout

1k Row

Rest 5 minutes

1k Row

Saturday Workout

CrossFit Total

1RM Back Squat

1RM Press

1RM Deadlift