WOD

PAST WODS

Nov

29
Saturday

Foundation

Overhead Squat
15 min to find 3rm

WOD

Partner WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
Power Clean (155/105)

Partners may divide cleans in whatever manner they prefer

Each partner must perform 1 round of “Cindy” (5 pullups, 10 pushups, 15 squats) after each set of power cleans is completed

see comments

Thanksgiving holidays are over!

We’re back to our regular schedule today:
7:30a CrossFit
9:00a CrossFit
9:00a Kids

See you at the gym!

28
Friday

Foundation

At-home Foundation:

Practice planks and/or handstands for 10 minutes

WOD

At-home WOD:

8 min AMRAP:
10 lunge steps
20 situps
40 jumping jacks

see comments

Happy Thanksgiving!

The gym is CLOSED today for the Thanksgiving holiday.

We will be publishing WODs that you can complete at home, and encourage everyone to post their results (and encouragement for your fellow Manatees) on Facebook

Enjoy the time with your family, and we’ll see you all on Saturday!

27
Thursday

Foundation

Happy Thanksgiving!

The gym is CLOSED today and tomorrow for the Thanksgiving holiday.

We will be publishing WODs that you can complete at home, and encourage everyone to post their results (and encouragement for your fellow Manatees) on Facebook

Enjoy the time with your family, and we’ll see you all on Saturday!

WOD

At-home WOD:

Run the Bradenton Turkey Trot!

see comments
26
Wednesday

Foundation

Recovery Day!

Come to Yoga at 6:15a

– AND/OR –

Come to Open Gym (5a-7a, 11a-1p, and 4p-7p) to do the Recovery WOD, work mobility, practice a skill, or make up a WOD you missed!

WOD

Recovery WOD:

Row 1000m easy

Kipping pullup practice

3x Burgener warm-up

EMOM 5 min (w/bar):
2 hang squat snatch
2 hang squat clean

2 min ea:
calf stretch
dainty stretch
legs-up-wall

see comments
25
Tuesday

Foundation

15 min to find 1rm of the complex:
1 hang squat snatch
1 squat snatch from below the knees
1 squat snatch

WOD

21-18-15-12-9-6-3:
Handstand pushup
L-pullup

see comments
24
Monday

Foundation

Squat Clean
7×2

WOD

For Time:
30 calorie row
30 over-bar burpees
30 hang power cleans (135/95)

see comments

22
Saturday

Foundation

Development

Find 1rm of each (in order):
Hang Squat Snatch
Hang Squat Clean
Front Squat

Mastery

Find 1rm of each (in order):
Snatch
Clean & Jerk
Back Squat

WOD

see comments

21
Friday

Foundation

Development

Front Squat
3×3

This is practice. All sets should be easy — stay lighter than your sets on 11.14.14

Mastery

Pause Back Squat
3×2@ 65% of 1rm back squat

WOD

For Time:
50 burpees*

*Perform 1 rope climb every minute on the minute, beginning once 1 minute has elapsed in the workout

see comments
20
Thursday

Foundation

Development

Hang Squat Clean
5×3

Mastery

Power Snatch
Work up to 1 rep at 60% of 1rm snatch

then…

Power Clean & Jerk
Work up to 1 rep at 60% of 1rm C&J

WOD

5 Rounds:
1 min AMRAP of 5 strict pullups and 5 toes-to-bar
1 min of Rest

Rest 5 min, then:

3 min AMRAP:
5 wall ball shots (20/14)
20 double-unders

see comments

For my Mastery folks: Yes, this is light. No, you can’t do more. We’re testing 1rm on the Olympic lifts and front squat later this week — this is your chance to practice technique and let your body recover fully before going for big PR’s on Saturday!

19
Wednesday

Foundation

Development

Overhead Squat
3×3

Mastery

Snatch-grip push press + overhead squat
3x(3+2) @ 80%-90% of 1rm snatch

WOD

Recovery WOD:

Row 1000m

3x Burgener warm-up with PVC

Spend 10 min mobilizing overhead squat

Row 1000m

EMOM for 7 min:
2 hang power snatch
2 hang power clean
(use same weight for each, no more than 50% of 1rm snatch)

Accumulate 5 min in bottom of the squat

see comments

What is Crossfit?

Welcome to CFM!

Not in Shape?

SEARCH PAST WODS

Pandora Australia Pandora Charms Pandora Bracelets Pandora Beads Pandora Jewellery thomas sabo onlineshop thomas sabo online shop Thomas Sabo outlet Thomas Sabo Charms Thomas Sabo Ringe Thomas Sabo sale