WOD

PAST WODS

Jan

20
Tuesday

Foundation

Power Snatch
15 min to find 1rm

WOD

RX

3 Rounds for Time:
100’ walking lunge
30 box jump (24”/20”)
20 weighted pullups (25/10)

SC

3 Rounds for Time:
100’ walking lunge
30 box jump (20”/12”)
20 pullups

BE

3 Rounds for Time:
50’ walking lunge
20 box jump (20”/12”)
20 ring rows

see comments
19
Monday

Foundation

Mobility Day!

15 minutes to mobilize problem areas, with particular focus on squat and ankle mobility.

WOD

RX/SC

Run or row 5k

BE

Run or row 3k

see comments
17
Saturday

Foundation

Pistol practice for 15 min
– If you don’t have RX pistols yet, work to a more difficult scaling than you use in WODs
– If you have RX pistols, work to a 1rm “goblet” pistol
– If you have a 24k/16k “goblet” pistol, practice overhead pistols (with PVC/bar)

WOD

Team WOD

For Time:
10 rope climbs
30 burpees
30 pistols
200 double-unders
30 pistols
30 burpees
10 rope climbs

Teams are comprised of 3 athletes. Reps are team total. One athlete works at a time. Other athletes must rest under pull-up rig. Must tag-in/tag-out when switching athletes.

see comments

16
Friday

Foundation

Review and practice:
Deadlift
Power Clean
Front Squat
Push Press

WOD

RX

Inverse Tabata:
Push press (155/105)
Front squat (245/155)
Deadlift (365/225)

SC

Inverse Tabata:
Push press (95/65)
Front squat (155/105)
Deadlift (275/155)

BE

Inverse Tabata:
Push press (65/45)
Goblet squat w/KB
KB deadlift

Inverse Tabata is 8 rounds of 10 seconds of work followed by 20 seconds of rest. Score for the WOD is total reps for all exercises. There will be a 1 minute rest between exercises to allow time to change weight.

see comments

15
Thursday

Foundation

Hang Squat Snatch
15 min to find 2rm

WOD

RX

3 Rounds, untimed:
Jog 400m
30 sec handstand hold
30 sec chin over bar
30 sec bottom of squat

SC

3 Rounds, untimed:
Jog 400m
30 sec plank hold
30 sec chin over bar
30 sec bottom of squat

BE

2 Rounds, untimed:
Jog 400m
30 sec plank hold
30 sec ring row hold
30 sec bottom of squat

see comments
14
Wednesday

Foundation

Movement prep

WOD

Barbara

RX

5 Rounds, each for Time:
20 pullups
30 pushups
40 situps
50 squats
Rest 3 min

SC

5 Rounds, each for Time:
10 pullups
20 pushups
30 situps
40 squats
Rest 3 min

BE

5 Rounds, each for Time:
10 ring rows
15 pushups
20 situps
25 squats
Rest 3 min

see comments

13
Tuesday

Foundation

Push Press
15 min to find 1rm

then…

EMOM for 5 min:
2 push press (75%)
4 over-bar burpees

WOD

RX

EMOM for 10 min:
1 rope climb
4 lunge steps
4 Russian kettlebell swings (32k/24k)

SC

EMOM for 10 min:
2 ground-to-stand
4 lunge steps
4 Russian kettlebell swings (24k/16k)

BE

EMOM for 10 min:
4 ring rows
4 lunge steps
4 Russian kettlebell swings (16k/12k)

see comments
12
Monday

Foundation

Back Squat
5×5

Pick an aggressive weight for your first set of 5, and attempt to complete 5 sets of 5 reps at that weight. From your first “work” set, you can only move DOWN in weight

WOD

RX

3 Rounds for Time:
Run 400m
20 ring dips

SC

3 Rounds for Time:
Run 400m
20 ring pushups

BE

2 Rounds for Time:
Run 400m
15 pushups

see comments
10
Saturday

Foundation

Bear Complex

Find 7rm of the complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press behind the neck

All reps must be touch-and-go. Hands can never leave bar during the set. 

WOD

Partner WOD

For Time:
Run 400m
Run 300m
Run 200m
Run 100m

WOD is completed relay-style, with one partner running at a time. Partner 1 runs 400m, then Partner 2 runs 400m. Partner 1 then runs 300m, and the pattern continues until Partner 2 finishes the 100m run.

Finisher

Max unbroken plank claps in 2 min

see comments

9
Friday

Foundation

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

Do NOT work to a 1rm today. Heaviest single should be at 90%-95% of maximum effort

WOD

Row at or below the indicated pace per 500m for as long as possible. When you fall below the pace, stop and rest for 3 minutes before moving to the next pace. Score is total time spent under the indicated paces. Your first interval should be less than 1 minute — if it’s more, you’ve selected too easy a level!

WODrx

1:25
1:30
1:35
1:30
1:25

WODsc

1:45
1:50
1:55
1:50
1:45

WODbe

2:00
2:10
2:20
2:10
2:00

see comments

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