Category Archives: Workout Of The Day

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

 

CFS Workouts May 31st to June 5th

Monday’s Workout

“Murph”

For Time

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Tuesday’s Workout

Part 1

3×5 Push Jerks

3 Rounds For Time

1 Minute Handstand Hold

2400m Bike

Wednesday’s Workout

Part 1

3×5 Hang Power Snatch

Part 2

1000m Row

50 Toes to Bar

30 Hang Power Snatch

Thursday’s Workout

5x50m Run

3x400m Run

1x800m Run

Friday’s Workout

Part 1

3×5 Front Squat

Part 2

5 Rounds For Time

20 Wall Balls

10 Burpee Box Jumps

Saturday’s Workout

Not For Time

Death by Chin Ups

30 Squat Snatch

20 Deadlifts

CFS Workouts May 24th to May 29th

Monday’s Workout

Part 1

15 Minute Strict Muscle Up Practice

Part 2

3 Rounds For Time

7 Ring Muscle Ups

21 DB Snatch

Tuesday’s Workout

For Time

1000m Row

50 GHD Sit Ups

1000m Row

35 GHD Sit Ups

1000m Row

20 GHD Sit Ups

Wednesday’s Workout

Part 1

3×1 Push Press

Part 2

3 Rounds For Time

400m Run

30 Air Squats

20 Push Press

Thursdays’s Workout

Part 1

3×1 Power Clean

Part 2

AMRAP 8

10 Power Cleans

15 Bar Facing Burpees

Friday’s Workout

For Reps

30s KB Thrusters

60s Rest

30s Row For Calories

60s Rest

Saturday’s Workout

Part 1

3×3 Overhead Lunge

Part 2

Partner 1

Bike For Distance

Partner 2

3 Rounds

30 Walking Lunge

15 Pull Ups

Switch when partner 2 completes 3 rounds

CFS Workout May 17th to May 22nd

Monday’s Workout

Part 1

3×3 Back Squat

Part 2

For Time

50 Weighted Step Ups

50 Toes to Bar

500m Row

Tuesday’s Workout

Part 1

3×3 Weighted Chin Ups

Part 2

AMRAP 15

10 Chin Ups

10 Clean and Jerks

Wednesday’s Workout

5K Run For Time

Thursday’s Workout

Part 1

3×3 Weighted Dips

Part 2

For Reps

3m Wall Balls

3m Push Ups

2m Wall Balls

2m Push Ups

1m Wall Balls

1m Push Ups

Friday’s Workout

Part 1

3×3 Power Snatch

Part 2

20 Minutes For Quality

3 Legless Rope Climbs

5 Back Extensions

15/12 Calorie Bike Sprint

Saturday’s Workout

EMOM 30

Minute 1) 25 Sit Ups

Minute 2) 60 Double Unders

Minute 3) 50ft Farmers Carry

Minute 4) 5-10-15yd Shuttle Sprint

Minute 5) Rest

CFS Workouts May 10th to May 15th

Monday’s Workout

Part 1

3×5 Shoulder Press

Part 2

3 RFT

10 DB Shoulder Press

15 Box Jumps 

20 Calorie Row

Tuesday’s Workout

“Eva”

5 RFT

800m Run

30 Kettlebell Swings

30 Pull Ups

Wednesday’s Workout

Part 1 

5×5 Hang Squat Clean

Part 2

1000m Row For Time

Thursday’s Workout

Part 1

5 RNFT

24 GHD Sit Ups

6 Turkish Get Ups

Part 2

3×5 Bent Over Row

Friday’s Workout

4 Rounds

AMRAP 4

5 Thrusters

10 C2B Pull Ups

50 Double Unders

Rest 4 Minutes

Saturday’s Workout

Part 1

1 Mile Run For Time

Part 2

5×5 Deadlift

CFS Workouts May 2nd to May 7th

Monday’s Workout

Part 1

Death by Power Snatch

Part 2

20 Minutes Run, Row, or Bike

Tuesday’s Workout

Part 1

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

Overhead Squats

Part 2

100 Back Squats 

5 Minute Overhead Hold

Wednesday’s Workout

Part 1

Every 2 Minutes X 5 Rounds

1 Pull Over + 1  Bar Muscle Up

Part 2

3 Rounds For Time

5 Bar Muscle Us

10 Box Jumps

Thursday’s Workout

Part 1

AMRAP 15

30 V-Ups

150 Double Unders

Part 2

Every 3 Minutes X 3 Rounds

250m Row

Friday’s Workout

“The Chief”

5 Rounds

AMRAP 3

3 Power Cleans

6 Push Ups

9 Air Squats

1 Minute Rest

Saturday’s Workout

Partner WOD

5 Rounds Each-2 Minutes Per Round

10 Chin Ups

20 KB Lunges

Max Calorie Bike

 

 

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