Monthly Archives: June 2021

CFS Workouts June 28nth to July 3rd

 

Monday’s Workout

Barbara Ann

5 Rounds For Time

20 Handstand Push Ups

30 Deadlifts

40 Sit Ups

50 Double Unders

3 Minute Rest

Tuesday’s Workout

For Time

500m Row

30 Back Squats

10 Bar Muscle Ups

5 Minute Rest

1000m Row

60 Back Squats

20 Bar Muscle Ups

Wednesday’s Workout

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

Split Jerk

SLIPS Practice

Thursday’s Workout

3 Rounds

1 Mile Run

10 Minute Rest

Friday’s Workout

8 Rounds For Reps

20s DB Snatch Right

10s Rest

20s Lunge

10s Rest

20s DB Snatch Left

10s Rest

20s Bike

60s Rest

Saturday’s Workout

“Lynne”

5 Rounds For Reps

Max Rep Bodyweight Bench Press

Max Pull Ups

Rest as Needed

CFS Workouts June 21st to June 26th

Monday’s Workout

“Ingrid”

10 Rounds For Time

3 Snatches

3 Burpee Over The Bar

Tuesday’s Workout

AMRAP 14

3 Thrusters

12 Ring Dips

200m Run

Wednesday’s Workout 

Partner WOD

For Time

200 Calorie Row

100 Strict Chin Ups

200 GHD Sit Ups

Thursday’s Workout

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

Sumo Deadlift High Pull

Push Jerks

Friday’s Workout

3-3-3-3-3

Hang Squat Clean

Saturday’s Workout

5 Rounds For Time

300m Run

20 DB Lunge

15 C2B Pull Ups

3 Minute Rest

CFS Workouts June 14th to June 19th

Monday’s Workout

Part 1

3×1 Deadlifts

Part 2

Diane

21-15-9

Deadlifts

Handstand Push Ups

Tuesday’s Workout

The Ghost

6 Rounds

1 Minute Row

1 Minute Burpee

1 Minute Double Unders

1 Minute Rest

Wednesday’s Workout

Part 1

3×1 Back Squat

Part 2

Karen

For Time

150 Wall Balls

Thursday’s Workout

Part 1

3×1 Chin Ups

Part 2

Nicole

AMRAP 20

400m Run

Max Pull Ups

Friday’s Workout

Open Workout 20.1

10 Rounds For Time

8 Ground to Overhead

10 Bar Facing Burpees

Saturday’s Workout

Part 1

3×1 Strict Press

Part 2

Strict Fran

21-15-9

Front Squat + Strict Press

Strict Pull Ups

CFS Workouts June 7th to June 12th

Monday’s Workout

Part 1

3×3 Bench Press

Part 2

EMOM 4

10 Bench Press

20 Calorie Row

EMOM 4

8 Bench Press

15 Calorie Row

EMOM 4

6 Bench Press

15 Calorie Row

Tuesday’s Workout

Part 1

3×3 Sumo Deadlift

Part 2

For Time

50-40-30-20-10

Kettlebell Swings

Sit Ups

Wednesday’s Workout

For Time

4 Minutes

400m Run

Max Bar Muscle Ups

Rest 4 Minutes

6 Minutes

800m Run

Max Bar Muscle Ups

10 Minutes

1 Mile Run

Max Bar Muscle Ups

Thursday’s Workout

Part 1

3×3 Overhead Squats

Part 2

3 Rounds For Time

10 Overhead Squats

50 Double Unders

Friday’s Workout

Part 1

3×5 DB Row

Part 2

5 Rounds For Time

15 Calorie Bike

12 Ring Rows

9 DB Hang Cleans

Saturday’s Workout

Partner WOD

For Time

Complete 200 Burpees

-While one partner works through the burpees the other-

Partner Completes

10 Toes to Bar

8 Handstand Push Ups

6 Weighted Pistol Squats