WOD

PAST WODS

Dec

8
Monday

Foundation

15 min to find 1rm of the complex:
1 hang power clean
1 hang squat clean
1 squat clean

WOD

5 Rounds, untimed:
10 strict chest-to-bar pullups
20 hip/back extensions

This is NOT for time. Move through the work at your own pace. Treat it like the accessory work we did during our Westside cycle.

see comments

6
Saturday

Foundation

Movement Prep

WOD

TEAM WOD

“Deck of Cards”

In teams of 3-4

  • Each team is given a deck of cards
  • On the call of “3, 2, 1, GO!,” teams flip over the top card in the deck
  • Each individual must complete the work associated with each card. You may “help” a teammate by completing some of his/her reps after you have completed your own.

What the cards mean:

  • Numbered cards (2-10): Each team member must complete that number of reps of the exercise that corresponds to the card’s suit as indicated below:
    Spades: air squats
    Clubs: situps
    Hearts: pushups
    Diamonds: pullups
  • Face cards: Each team member must complete the exercise that corresponds to the face card as indicated below:
    Jacks: 10 burpees
    Queens: run 200m
    Kings:  1 rope climb
    Aces: Take a card from the top of another team’s pile, and perform the exercise that corresponds to that card
see comments
5
Friday

Foundation

Overhead Squat
15 min to find 1rm

WOD

21-15-9:
Overhead squat (60%)
Ring dip

see comments

4
Thursday

Foundation

Power Clean
15 min to find 3rm (touch-and-go)

WOD

For as long as possible:

0-2 min:
2 rope climbs
2 squat cleans (185/135)

2-4 min:
2 rope climbs
4 squat cleans (185/135)

Continue adding 2 squat cleans per segment until unable to finish the alloted work within the 2-minute window

see comments
3
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

Push Press*
3×5
*Treat this just like a normal Foundation segment

Row 1000m easy

Kipping pullup practice

3 Rounds:
10 good mornings
10 lunge & twist
10 clapping squats*
*Arms reaching forward at the bottom of the squat, clap hands behind hips at top of the squat

10 min pistol practice

5 min roll/lax

see comments
2
Tuesday

Foundation

Back Squat
5×5

WOD

5 Rounds for Time:
20 wall ball shots (20/14)
1 L-rope climb

see comments

Variation 4 is what is now considered standard CrossFit technique for a rope climb
Variation 6 is what we’re doing today. RX is to start from standing. Starting from a seated position would be considered RX+

1
Monday

Foundation

Squat Snatch
7×2

WOD

5 Rounds for Time:
20 box jumps (32″/24″)
5 muscle-ups

see comments

Muscle-up technique comparison from Power Monkey Fitness Equipment

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