Monthly Archives: August 2021

CFS Workouts August 30th to September 4th

Monday’s Workout

“Elizebeth”

21-15-9

Squat Cleans

Ring Dips

Tuesday’s Workout

5 Rounds For Time

20 Calorie Bike

15 Burpees

10 C2B Pull Ups

3 Minute Rest

Wednesday’s Workout

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

Deadlift


Thursday’s Workout

For Time

400m Run

100 Sit Ups

50 DB Lunges

400m Run

80 Sit Ups

40 DB Lunges

400m Run

60 Sit Ups

30 DB Lunges

400m Run

40 Sit Ups

20 DB Lunges

400m Run

20 Sit Ups

10 DB Lunges

Friday’s Workout

10 Rounds

30 Seconds-30 Double Unders

30 Seconds-1 Legless Rope Climb

30 Seconds-Rest

Saturday’s Workout

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

Clean and Jerk

CFS Workouts August 23rd to August 29th

Monday’s Workout

5 Rounds For Reps

1 Minute Dumbbell Bench

1 Minute Rest

1 Minute Chin Ups

1 Minute Rest

1 Minute Calorie Bike

1 Minute Rest

Tuesday’s Workout

For TimeĀ 

20 Back Squats

2 Mile Run

20 Back Squats

Wednesday’s Workout

For Time

50 Box Jumps

50 GHD Sit Ups

50 Calorie Row

50 Dumbbell Step Ups

Thursday’s Workout

Helen

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull Ups

Friday’s Workout

3-3-3-3-3

Push Jerks

Saturday’s Workout

EMOM 15

Minute 1-15 Thrusters

Minute 2-30s L-Sit

Minute 3-60 Double Unders

CFS Workouts August 16th to August 21st

Monday’s Workout

2,000m Row For Time

5-5-5-5-5

Weighted Chest to Bar Pull Up

Tuesday’s Workout

“Kelly”

5 Rounds For Time

400m Run

30 Box Jumps

30 Wall Balls

Wednesday’s Workout

21-15-9

Clean and Jerk

Calorie Bike

Thursday’s Workout

5-5-5-5-5

Front Squat

Friday’s Workout

“Angie”

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Saturday’s Workout

Partner WOD

AMRAP 30

200m Run

20 Deadlifts

20 Calorie Row

 

CFS CrossFit Games Workouts Week 2

Monday’s Workout

Event 10

For Time

30 Toes to Bar

1.5 Mile Run

30 Toes to Bar

1.5 Mile Run

30 Toes to Bar

Tuesday’s Workout

Event 11

AMRAP 11

5 L-Pull Ups

7 Single Arm Dumbbell Overhead Squat

30 Double Unders

Wednesday’s Workout

Event 12

1 Rep Max Snatch

Thursday’s Workout

Event 13

4 Rounds For Time

20 GHD Sit Ups

12 Burpee Box Jumps

3 Minute Squat Walkout

1 Minute Rest

Round 1) 2 Minutes

Round 2) 2 Minutes

Round 3) 2 Minutes

Round 4) 3 Minutes

Friday’s Workout

Event 14

6-10-14

Deadlifts

Freestanding Handstand Push Ups

Saturday’s Workout

Event 15

For Time

600m Row

90 C2B Pull Ups

12 Back Rack Lunge

12 Front Rack Lunge

12 Overhead Lunge

 

CFS CrossFit Games Workouts Week 1

Monday’s Workout

Event 1

For Time

15000m Bike

5000m Row

Tuesday’s Workout

Event 2

For Time

50 Banded Walks

15 Deadlifts

12 Muscle Us

24 Bar Muscle Ups

12 Muscle Ups

15 Deadlifts

50 Banded Walks

 

Wednesday’s Workout

Event 3

For Time

550 Yard Sprint

Event 4

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

Wall Walks

Thrusters

Thursday’s Workout

Event 5

4 Rounds For Time

4 Rope Climbs

500/400m Ski

42ft Carry

Friday’s Workout

Event 6

5 Rounds For Time

250m Run

1 Clean

Event 7

5 Rounds For Time

250m Run

1 Clean

Saturday’s Workout

Event 8

AMRAP 5

Handstand Walk

Event 9

21-15-9

Calorie Bike

Snatch