Monthly Archives: April 2021

CFS Workouts April 26th to May 1st

Monday’s Workout

“Chelsea”

EMOM 30

5 Pull Ups

10 Push Ups

15 Air Squats

Tuesday’s Workout

Part 1

5-5-5-5-5

Deadlifts

Part 2

Max Plank

Max Wall Sit

Wednesday’s Workout

21-15-9

Calorie Row

Sit Ups

45 Double Unders After Each Round

Thursday’s Workout

800m Run

4 Minute Rest

1 Mile Run

8 Minute Rest

800m Run

Friday’s Workout

AMRAP 12

4 Legless Rope Climbs

8 Squat Cleans

Saturday’s Workout

5-5-5

Strict Press

3-3-3

Push Press

1-1-1

Push Jerk

CFS Workouts April 19th to April 24th

Monday’s Workout

Part 1

5×1 Deficit Strict Handstand Push Ups

Part 2

21-15-9

Power Cleans

Handstand Push Ups

Tuesday’s Workout

EMOM 25

15 Pull Ups

25 GHD Sit Ups

45 Double Unders

15 Calorie Row

Rest

Wednesday’s Workout

3×4 Windmills R/L

3×8 KB Single Leg Deadlift

3x400m Suitcase Carry

3x30s Bike Sprint

Thursday’s Workout

“Nancy”

5 Rounds For Time

400m Run

15 Overhead Squats

Friday’s Workout

Morgan’s Bday WOD

26 Man Makers

-Rest-

2 Rounds

26 Burpees

13 Thrusters 

Saturday’s Workout

AMRAP 20

2k Row

-In remaining time-

20 Push Press

20 Box Jumps

CFS Workouts April 12th to April 17th

Monday’s Workout

AMRAP 20

250m Row

200m Run

15 Toes to Bar

Tuesday’s Workout

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

Bench Press

Tabata Push Ups

Wednesday’s Workout

Part 1

Every 3 Minutes For 3 Rounds

Max Strict Pull Ups

Part 2

5 Rounds-Every 4 Minutes

10 DB Goblet Squats

50 DB Step Back Lunges

Max Pull Ups

Rest 1 Minute

Thursday’s Workout

3 Cycles Of

3 Rounds

60 Double Unders

9 Kettlebell Swings

Rest 5 Minutes

Friday’s Workout

Part 1

Every 3 Mintues For 5 Rounds

1 Snatch Deadlift

1 Hang Squat Snatch

1 Squat Snatch

Part 2

AMRAP 10

10 Ring Dips

10 Power Snatches

Saturday’s Workout

Partner WOD

2000m Bike

100 Wall Balls

100 Partner Sit Ups

100 Burpees

2000m Bike

 

CFS Workouts April 5th to April 10th

BENCHMARK WEEK!!

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Monday’s Workout

Part 1

5-3-3-2-2-1-1-1

Front Squat

Part 2

“Ellen”

3 Rounds For Time

20 Burpees

21 DB Snatches

12 DB Thrusters

Tuesday’s Workout

Part 1

“Helen”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Part 2

Practice L-Sits For 10 Minutes

Wednesday’s Workout

Part 1

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double Unders

Part 2

5 Rounds For Time

500m Row

5 Minute Rest

Thursday’s Workout

Part 1

5-3-3-2-2-1-1-1

Power Clean and Jerk

Part 2

“Grace”

30 Clean and Jerks For Time


Friday’s Workout

“Mary”

AMRAP 20

5 Handstand Push Ups

10 Pistol Squats

15 Pull Ups

Saturday’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