WOD

PAST WODS

Feb

18
Wednesday

Foundation

Back Squat
5×3

WOD

BOTB WOD 4

RX

For Time*:
Run 1 mile
30 snatch (135/95)
50 wall ball (20/14)

SC

For Time*:
Run 1 mile
30 snatch (95/65)
50 wall ball (14/10)

BE

For Time*:
Run 800m
30 snatch (55/35)
30 wall ball (10/6)

*15 min cap

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!

17
Tuesday

Foundation

Handstand Practice

WOD

RX

3 Rounds, untimed:
15 GHD situps
15 hip extensions
15 Russian kettlebell swings (24/16)
15 ring dips
15 pullups

SC

3 Rounds, untimed:
15 knees-to-elbows
15 good mornings (45/35)
15 Russian kettlebell swings (16/12)
15 pushups
15 ring rows

BE

3 Rounds, untimed:
10 med ball situps (10/6)
10 good mornings (unweighted)
10 Russian kettelbell swings (12/8)
10 pushups
10 ring rows

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!

16
Monday

Foundation

Split Jerk
15 min to find 2rm (1L, 1R)

WOD

RX

8 min AMRAP
5 thruster (50% SJ)
10 burpees
20 situps
40 double-unders

SC

8 min AMRAP
5 thruster (50% SJ)
10 burpees
20 situps
20 double-unders

BE

8 min AMRAP
5 push press (50% SJ)
5 burpees
10 situps
20 single-unders

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!

14
Saturday

Foundation

Push Jerk
15 min to find 1rm

WOD

BOTB WOD 3

RX

10 min AMRAP:
50 double-unders
10 deadlift (225/135)
5 c2b+t2b

SC

10 min AMRAP:
50 single-unders
10 deadlift (155/95)
5 ring rows
5 knee tucks

BE

10 min AMRAP:
50 single-unders
10 deadlift (95/55)
5 ring rows
5 knee tucks

see comments
richfroningvalentine
13
Friday

Foundation

Snatch
10 min to work to challenging-but-perfect single
(probably ~80%)

then…

EMOM for 7 min:
1 snatch (light)
2 squats
4 lateral hops over bar

WOD

RX

3 Rounds, untimed:
Row 500m
1 bear complex (45/35)
5 down-dog/up-dog

SC

3 Rounds, untimed:
Row 500m
1 bear complex (35/15)
5 down-dog/up-dog

BE

2 Rounds, untimed:
Row 500m
1 bear complex (35/15)
5 down-dog/up-dog

see comments
12
Thursday

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 2/7

WOD

RX

For Time:
Row 1000m
20 dips
20 power snatch (75/55)
20 burpees
20 pullups
20 thrusters (75/55)

SC

For Time:
Row 1000m
20 pushups
20 power snatch (65/45)
20 burpees
20 pullups
20 thrusters (65/45)

BE

For Time:
Row 500m
20 pushups
20 power snatch (55/35)
20 burpees
20 ring rows
20 thrusters (55/35)

see comments
11
Wednesday

Foundation

Muscle-up Practice

WOD

RX

Not for Time:
100 double-unders
10 muscle-ups*
Row 500m
10 thrusters (45/35)
Jog 400m
10 hang power snatch (45/35)

*pick a scaling that you can do at least 5 unbroken reps of

SC

Not for Time:
50 double-unders
10 jumping muscle-ups*
Row 500m
10 thrusters (45/35)
Jog 400m
10 hang power snatch (45/35)

*pick a scaling that you can do at least 5 unbroken reps of

BE

Not for Time:
100 single-unders
10 ring rows
10 pushups
Row 500m
10 thrusters (35/15)
Jog 400m
10 hang power snatch (35/15)

see comments

10
Tuesday

Foundation

Weighted Pullup
15 min to find 5rm

then…

3×5 @ 80%

WOD

RX

10 min Annie-RAP:
50-40-30-20-10:
double-unders
situps

SC

10 min Annie-RAP:
50-40-30-20-10:
single-unders (2x)
situps

BE

10 min Annie-RAP:
50-40-30-20-10:
single-unders
situps (0.5x)

see comments

For this Annie-RAP, you’ll repeat Annie until 10 minutes have elapsed. In other words, when you finish the sets of 10 double-unders and 10 situps, you’ll go back to 50 and start again! The goal is to complete as many reps as possible in 10 minutes.

9
Monday

Foundation

~10 minutes to warm up, then…

BOTB WOD 2

Clean & Jerk
3 min to find 2rm (touch & go)

Rest 1 min

2 min challenge:
RX: pushups
SC/BE: kettlebell swings (16kg/12kg)

WOD

RX

For Time:
50 kettlebell swings (24k/16k)
Run 1 mile
50 kettlebell swings (24k/16k)

SC

For Time:
50 kettlebell swings (16k/12k)
Run 1 mile
50 kettlebell swings (16k/12k)

BE

For Time:
30 Russian kettlebell swings (16k/12k)
Run ¾ mile
30 Russian kettlebell swings (16k/12k)

see comments
7
Saturday

Foundation

Back Squat
5×3

WOD

CrossFit Open WOD 12.1

RX

7 min AMRAP:
burpees to 6″ target

SC

7 min AMRAP:
burpees to 1″ target

BE

7 min AMRAP:
beginner burpees (no pushup, no hop)

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