Category Archives: Workout Of The Day

CFS Workouts September 27th to October 2nd

Monday’s Workout

AMRAP 3 x 5 Rounds

500m Row

Max Clean and Jerks

3 Minute Rest

Tuesday’s Workout

For Time

150 Double Unders

90 Air Squats

30 Strict Pull Ups

100 Double Unders

60 Air Squats

20 Strict Pull ups

50 Double Unders

30 Air Squats

10 Strict Pull Ups

Wednesday’s Workout

3 Rounds For Time 

800m Run

90s Rest

Thursday’s Workout

5-5-5-5-5

Back Rack Lunge

Friday’s Workout

5 Rounds For Time

21 Thrusters

21 Knees to Elbows

Saturday’s Workout

Partner WOD

Partner 1

400m Run

Partner 2

15 Ring Rows

Max Deadlifts

Switch and Complete at 150 Deadlifts

CFS Workouts September 20th to September 25th

Monday’s Workout

Challenge Workout

Death By Chin Ups

Death By 1/2 Bodyweight Front Squats

Tuesday’s Workout

50-40-30-20-10

Hand Release Push Ups

Hollow Rocks

**After Each Round 300m Run**

Wednesday’s Workout

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

Power Snatch

Thursday’s Workout

AMRAP 15

20 Single DB Step Ups

50 Double Unders

Friday’s Workout

5 Rounds For Time

21 Calorie Bike

15 C2B Pull Ups

9 Strict Handstand Push Ups

2 Minute Rest

Saturday’s Workout

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

Overhead Squat

CFS Workouts September 13th to September 18th

Monday’s Workout

AMRAP 20

30 DB Snatch

60 Double Unders

30 Lunges

Tuesday’s Workout

3-3-3-3-3

Push Press

Wednesday’s Workout

For Time

10 Muscle Ups

100 Air Squats

10 Muscle Ups

100 Calorie Row

Thursday’s Workout

For Time

1600m Run

3 Minute Rest

1200m Run

2 Minute Rest

800m Run

1 Minute Rest

400m Run

Friday’s Workout

5 Rounds For Reps

Max Bodyweight Power Cleans

Max Ring Rows

Saturday’s Workout

AMRAP 15

25 Toes to Bar

50 Burpees

75 Wall Balls

CFS Workouts September 7th to September 11th

Tuesday’s Workout

5 Rounds For Time

15/12 Calorie Bike

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks 

1 Minute Rest

Wednesday’s Workout

AMRAP 7

Bench Press

250m Row

Rest 3 Minutes & Repeat For 3 Total Rounds

Thursday’s Workout

5-5-5-5-5 

Back Squat

5-5-5-5-5

Weighted Pull Ups

Friday’s Workout

3 Rounds For Time

400m Run

21 Toes to Bar

15 Kettlebell Swings

Saturday’s Workout

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

DB Thrusters

C2B Pull Ups

Rest to the 20 Minute Marker

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

DB Thrusters

Burpee Over Dumbbell

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 Time 

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

 

 

CFS Workouts July 25th to July 30th

Monday’s Workout

For Time

20 Hang Power Cleans

40 Bar Facing Burpees

60 Calorie Bike

Tuesday’s Workout

30 Muscle Ups For Time

Wednesday’s Workout

3-3-3

Overhead Squats

2-2-2

Snatch Balance

1-1-1

Squat Snatch

Thursday’s Workout

3 Rounds For Time

1000m Run

50 Sit Ups

25 Single Arm DB Shoulder to Overhead

Friday’s Workout

8 Rounds For Time

10m KB Lunge

15 Ring Rows

20 Calorie Row

3 Minute Rest

Saturday

Crossfit Saved 7 Year Anniversary Beach Party