WOD

PAST WODS

Mar

17
Tuesday

Foundation

“Sally up” Back Squats
RX: 95/65
SC: 75/55
BE: 12k/8k (goblet)

Sally up weight determines WOD level — you must complete full “Sally up” at or above the weight indicated for a scaling level in order to perform today’s WOD at that level.

WOD

There is a 25-minute cap on this WOD

RX

“Filthy Fifty”
50 box jump (24”/20”)
50 jumping c2b pull-up
50 kettlebell swing (16k/12k)
50 lunge steps
50 knees to elbows
50 push press (45/35)
50 back extensions
50 wall ball (20/14)
50 burpees
50 double-unders

SC

“Filthy Forty”
40 box jump (20”/16”)
40 jumping pull-up
40 kettlebell swing (16k/12k)
40 lunge steps
40 knees to elbows
40 push press (35/15)
40 back extensions
40 wall ball (14/10)
40 burpees
40 double-unders

BE

“Dirty Thirty”
30 box jump (20”/16”)
30 jumping pull-up
30 kettlebell swing (16k/12k)
30 lunge steps
30 knees to elbows
30 push press (35/15)
30 back extensions
30 wall ball (14/10)
30 burpees
30 double-unders

see comments
16
Monday

Foundation

WOD prep

WOD

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Score is sum total of heaviest snatch, clean, and deadlift.

see comments
14
Saturday

Foundation

WOD prep!

WOD

15.2

RX

14 min AMRAP:
7 muscle-ups
50 wall ball shots (20/14)
100 double-unders

SC

14 min AMRAP:
50 wall ball shots (20/10)
200 single-unders

BE

14 min AMRAP:
50 wall ball shots (14/10)
200 single-unders

see comments

13
Friday

Foundation

If attempting 15.3 RX and few/no muscle-ups:
Muscle-up learning/practice

If muscle-ups are no problem, doing 15.3 scaled, or not doing 15.3:
Front Squat
5×3 @ 75% of 1rm

WOD

RX

3 Rounds, untimed:
Row 500m
1 muscle-up
10 wall ball shots (20/14)
20 double-unders

SC/BE

3 Rounds, untimed:
Row 500m
5 pullups
10 wall ball shots (14/10)
20 single unders

If you’re not doing 15.3, do the WOD for time & double the reps of muscle-ups/pullups, wall ball shots, and jump ropes.

see comments
12
Thursday

Foundation

Weighted Pushup
15 min to find 14m

WOD

RX

21-15-9:
wall ball (20/14)
burpee
box jump (24”/20”)

SC

21-15-9:
wall ball (14/10)
burpee
box jump (20”/16”)

BE

21-15-9:
wall ball (10/6)
beginner burpee
box jump (16”/12”)

see comments
11
Wednesday

Foundation

Power Clean
5×3

Touch-and-go

WOD

RX

7 min AMRAP:
5 deadlift (275/185)
30 double-under

SC

7 min AMRAP:
5 deadlift (205/115)
30 double-under

BE

7 min AMRAP:
5 deadlift (135/75)
30 single-under

see comments
10
Tuesday

Foundation

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

Use a barbell — no kettlebells or dumbbells
Compare to 2/23

WOD

RX

15 min AMRAP:
30 thruster (95/65)
20 burpee
10 muscle-up

SC

15 min AMRAP:
30 thruster (75/55)
20 burpee
15 pullup
15 pushup

BE

15 min AMRAP:
20 thruster (55/35)
15 beginner burpee
10 ring row
5 pushup

see comments
9
Monday

Foundation

Back Squat
3×5

Press
3×5

Deadlift
1×5

WOD

It’s a bro-day! Just lifting today (see Foundation). All work sets on back squat and press must be within 15% of heaviest work set. On deadlift, you’re just working up to one heavy, good-form set of 5 reps.

see comments
7
Saturday

Foundation

1 Snatch + 1 Overhead Squat
Work up to 70%-75% of 1rm squat snatch

WOD

RX

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95/65)
12 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

SC

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (65/45)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65/45)
8 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

BE

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (45/35)
6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (45/35)
8 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

see comments
6
Friday

Foundation

High Bar Back Squat
3×5 @ 50%-60% of 1rm

WOD

All Levels

3 Rounds, untimed:
Jog 400m
10 situps
10 burpees

Rest 30+ seconds between exercises

see comments

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