WOD

PAST WODS

Apr

30
Thursday

Foundation

Power Clean
15 min to find 1rm

Pendlay Row
5×3

WOD

RX

3 Rounds for Time:
20m walking lunge
20m bear crawl
75 double-unders

SC

3 Rounds for Time:
20m walking lunge
20m bear crawl
50 double-unders

BE

3 Rounds for Time:
10m walking lunge
10m bear crawl
75 single-unders

see comments
29
Wednesday

Foundation

Front Squat
3×3

WOD

4 Rounds, each for Time:
Run 400m
Rest 2 min

see comments
28
Tuesday

Foundation

Hang Squat Snatch
7×2

WOD

RX

7 Rounds:
1 rope climb
5 jump squats (12”/6”)
20m bear crawl
Rest 1 min

SC

7 Rounds:
1 rope climb
5 jump squats (6”/3”)
20m bear crawl
Rest 1 min

BE

7 Rounds:
2 ground-to-stand
5 jump squats
10m bear crawl
Rest 1 min

see comments
27
Monday

Foundation

Back Squat
5×5

This is “sets across”, meaning all five work sets must be at the same weight. Try to add 5-10# from last Monday’s weight.

WOD

“Helen”

RX

3 Rounds for Time:
Run 400m
21 kettlebell swings (24k/16k)
12 pullups

SC

3 Rounds for Time:
Run 400m
21 kettlebell swings (16k/12k)
12 pullups

BE

3 Rounds for Time:
Run 200m
21 kettlebell swings (12k/8k)
12 ring rows

see comments
25
Saturday

Foundation

Beach WOD

Join us at Coquina Beach at 9a for a fun workout on the beach! Anyone and everyone is welcome — the workout will be appropriate for all levels of fitness. Hang out afterwards for snacks and fun on the beach with your CFM buddies!

There will be NO normal classes at the gym today.

WOD

Team Beach WOD

For Time:
Run 400m
Run backwards 100m
Lunge 100m
Run 200m
Med ball relay 400m
Run backwards 100m
Lunge 100m
Run 200m

see comments
24
Friday

Foundation

Back Squat
15 min to find 2rm

Pendlay Row
5×3

WOD

“Grace”

RX

For Time:
30 Clean & Jerks (135/95)

SC

For Time:
30 Clean & Jerks (95/65)

BE

For Time:
30 Clean & Jerks (65/35)

see comments
23
Thursday

Foundation

Power Snatch
15 min to find 1rm

WOD

All Levels

5 Rounds:
Sprint 200m
Walk 200 m

Goal is to run the sprints as fast as possible, and take the walks as slowly as needed.

see comments
22
Wednesday

Foundation

Zercher Squat
3×3

Handstand Hold
Accumulate 3 minutes

Can do handstand holds at any point during foundation, in any increments — must accumulate a total of 3 minutes in the handstand (or your scaling thereof)

WOD

RX

Untimed:
Row 2000m
Run 1 mile
50 GHD situps

SC

Untimed:
Row 2000m
Run 1 mile
50 toes-to-bar

BE

Untimed:
Row 1000m
Run 800m
50 situps

see comments
21
Tuesday

Foundation

Squat Clean + Jerk
7×2

WOD

RX

21-18-15-12-9-6-3:
Power clean (50%)
Situp
Hip extension

SC

21-18-15-12-9-6-3:
Power clean (50%)
Situp
Good morning (45/35)

BE

21-15-9:
Power clean (50%)
Situp
Good morning (35/15)

see comments
20
Monday

Foundation

Back Squat
5×5

This is “sets across”, meaning all five work sets must be at the same weight. Try to add 5-10# from last Monday’s weight.

WOD

RX

5 Rounds for Time:
10 ring dips
10 thrusters (95/65)
Rest 1 min

SC

5 Rounds for Time:
10 ring pushups
10 thrusters (75/55)
Rest 1 min

BE

5 Rounds for Time:
10 pushups
10 thrusters (55/35)
Rest 1 min

see comments

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