WOD

PAST WODS

Feb

28
Saturday

Foundation

15 min to work to heavy (80%-90%) clean & jerk

WOD

CrossFit Open 15.1

RX

9 min AMRAP:
15 toes-to-bar
10 deadlift (115/75)
5 snatch (115/75)

then… (no rest)

In 6 min:
Establish 1rm clean & jerk

SC

9 min AMRAP:
15 knee raises
10 deadlift (85/55)
5 snatch (85/55)

then… (no rest)

In 6 min:
Establish 1rm clean & jerk

BE

9 min AMRAP:
15 situps
10 deadlift (65/45)
5 snatch (65/45)

then… (no rest)

In 6 min:
Establish 1rm clean & jerk

see comments

27
Friday

Foundation

Snatch
10 min to work to heavy single (80%-90% of 1rm)

then…

5 min to practice “drop-and-go” snatches at 15.1 weight

WOD

RX

EMOM for 7 min:
2 toes-to-bar
2 deadlifts (115/75)
1 snatch (115/75)

SC

EMOM for 7 min:
2 knee raises
2 deadlifts (85/55)
1 snatch (85/55)

BE

EMOM for 7 min:
4 situps
2 deadlifts (65/45)
1 snatch (65/45)

All Levels

Finish with easy 800m jog

see comments
27
Friday

Foundation

CrossFit Games Open 15.1 prep — to be announced soon!

WOD

see comments
26
Thursday

Foundation

Power Snatch
3×3 @ 75%

WOD

5 stations. 2 min at each station. 1 min rest between. Goal is as many PERFECT reps as possible at every station. Any rep that is not beautiful does not count.

RX

1. Wall ball (20/14)
2. Row (cal)
3. Jump rope
4. Toes-to-bar
5. DB burpee DL*

SC

1. Wall ball (14/10)
2. Row (cal)
3. Jump rope
4. Knees-to-elbows
5. Dumbbell burpee deadlift*

BE

1. Squat
2. Row (cal)
3. Jump rope
4. Plank hold (sec)
5. Burpee

see comments

25
Wednesday

Foundation

Back Squat
5×3

Must complete 5 work sets. All work sets must be within 15% of heaviest set. Goal is to beat weight on 2/18

WOD

RX

3 Rounds for Time:
Row 50 calories
150 double-unders
50 walking lunge steps

SC

3 Rounds for Time:
Row 50 calories
100 double-unders
50 walking lunge steps

BE

3 Rounds for Time:
Row 30 calories
100 single-unders
30 walking lunge steps

see comments
24
Tuesday

Foundation

Clean & Jerk
15 min to find 1rm

WOD

RX

For Reps (135/95):
1 min squat cleans
1 min push jerks
2 min squat cleans
2 min push jerks
3 min squat cleans
3 min push jerks

SC

For Reps (95/65):
1 min squat cleans
1 min push jerks
2 min squat cleans
2 min push jerks
3 min squat cleans
3 min push jerks

BE

For Reps (65/45):
1 min power cleans
1 min push jerks
2 min power cleans
2 min push jerks
3 min power cleans
3 min push jerks

see comments
23
Monday

Foundation

Turkish Get-Up
15 min to find 1rm on each side

Use a barbell — no kettlebells or dumbbells

WOD

RX

9 min AMRAP:
5 thrusters (135/95)
10 burpees
20 double-unders

SC

9 min AMRAP:
5 thrusters (95/65)
10 burpees
20 double-unders

BE

9 min AMRAP:
5 thrusters (65/45)
10 burpees
10 situps
20 single-unders

see comments
21
Saturday

Foundation

Battle of the Boxes!

WOD

No classes today! (See below)

see comments

We will not be having our regularly scheduled classes today, as we are hosting the Battle of the Boxes from 8a to 5p. Athletes, judges, and volunteers should arrive at the gym before 7:30a. The first WOD of the day will start at 8a, and we’re planning to wrap up the awards ceremony by 5p at the latest. Spectators get in for free, and we’ll have some cool vendors. Come join the fun!

20
Friday

Foundation

Front Squat
3×3 @ 75% of 1rm

WOD

RX/SC/BE

15 min, not AMRAP:
Row 500m/Run 400m
10 hang power snatch (empty bar)
10 pullups
10 situps
10 pushups
10 jump rope (singles, doubles, or triples)

see comments

The Battle of the Boxes will be tomorrow (Saturday, 2/21/15). The competition will run from 8a to 5p. Athlete check-in will be from 7a-7:30a. Athlete and judge briefings will be from 7:30a-8a. We will not be having our regularly scheduled Saturday classes — come out to enjoy the event, check out our vendors, and cheer for your fellow Manatees!

Also, tonight after the 6:30p class, we’ll be moving equipment and arranging things in preparation for the competition. Anyone who is available to help out is invited to come lend a hand — we’ll pay you in beer!

19
Thursday

Foundation

Hang Power Clean
15 min to find 2rm

WOD

RX

15 min AMRAP:
10 c2b pullups
20 back squats* (95/65)
30 double-unders

SC

15 min AMRAP:
10 pullups
20 back squats* (65/45)
30 double-unders

BE

12 min AMRAP:
10 ring rows
20 goblet squats (12k/8k)
30 single-unders

*No racks — back squat must be cleaned from the ground

see comments

The Battle of the Boxes will be this Saturday (2/21/15). The competition will run from 8a to 5p. Athlete check-in will be from 7a-7:30a. Athlete and judge briefings will be from 7:30a-8a. We will not be having our regularly scheduled Saturday classes — come out to enjoy the event, check out our vendors, and cheer for your fellow Manatees!

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