WOD

PAST WODS

Mar

31
Tuesday

Foundation

Planche Progression!
Planche Lean
Frog Stand
Tuck Planche
Flat Back Planche
Straddle Planche
Full Planche

Check out the videos below for demonstrations of each progression.

WOD

RX

Death by Hang Power Clean
75% of bodyweight

SC

Death by Hang Power Clean
60% of bodyweight

BE

Death by Hang Power Clean
30-50% of bodyweight

see comments

30
Monday

Foundation

CrossFit Total

Find 1rm of each:
Back Squat
Press
Deadlift

WOD

see comments

28
Saturday

Foundation

WOD

Open 15.5

RX

27-21-15-9:
Row (calories)
Thruster (95/65)

SC

27-21-15-9:
Row (calories)
Thruster (65/45)

BE

27-21-15-9:
Row (calories)
Thruster (45/35)

see comments

26
Thursday

Foundation

Squat Snatch
15 min to find 1rm

WOD

RX

11 min AMRAP:
3 hang power snatch (95/65)
6 barbell rollouts
9 bar-facing burpees

SC

11 min AMRAP:
3 hang power snatch (65/45)
6 barbell rollouts
9 over-bar burpees

BE

11 min AMRAP:
3 hang power snatch (45/25)
6 v-ups
9 burpees

see comments
25
Wednesday

Foundation

Front Squat
3×3

WOD

“Jackie”

RX

For Time:
Row 1000m
50 thrusters (45/35)
30 pullups

SC

For Time:
Row 1000m
50 thrusters (35/15)
30 pullups (banded)

BE

For Time:
Row 1000m
30 thrusters (35/15)
30 ring rows

see comments
24
Tuesday

Foundation

Bench Press
3×5

WOD

RX

2 Rounds for Reps:
1 minute at each station:
Burpee box jumps (24”/20”)
Rest
Double-unders
Rest
Situps
Rest

SC

2 Rounds for Reps:
1 minute at each station:
Burpee box jumps (20”/16”)
Rest
Double-unders
Rest
Situps
Rest

BE

2 Rounds for Reps:
1 minute at each station:
Burpee box jumps (12”/8”)
Rest
Single-unders
Rest
Situps
Rest

see comments
23
Monday

Foundation

Back Squat
15 min to find 1rm
then…
3×3 @ 75%

WOD

RX

7 min AMRAP:
4 pistols
4 chest-to-bar pullups
4 burpees to 6”

SC

7 min AMRAP:
4 pistols w/support
4 pullups
4 burpees to 6”

BE

7 min AMRAP:
8 squats
8 ring rows
4 burpees

see comments
21
Saturday

Foundation

Power Clean + Push Press

Work to 1 rep at the heavier of:
– Your weight for today’s WOD
– 90% of your 2rm on 3/11/15

WOD

15.4!

RX

8 min AMRAP:
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

SC

8 min AMRAP:
10 push presses (95/65)
10 power cleans (115/75)

BE

8 min AMRAP:
10 push presses (65/45)
10 cleans (75/55)

see comments

19
Thursday

Foundation

Thruster
15 min to find 1rm

WOD

RX/SC

7 min AMRAP:
Burpee to 6” target

BE

7 min AMRAP:
Burpee

see comments
18
Wednesday

Foundation

Power Clean + Push Jerk
15 min to find 2rm

WOD

“The Chief”

RX

5 Rounds:
3 min AMRAP:
3 power cleans (135/95)
6 pushups
9 squats
– Rest 1 min

SC

5 Rounds:
3 min AMRAP:
3 power cleans (95/65)
6 pushups
9 squats
– Rest 1 min

BE

5 Rounds:
3 min AMRAP:
3 power cleans (65/35)
6 pushups
9 squats
– Rest 1 min

Score is total reps completed across all 5 rounds

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