WOD

PAST WODS

May

30
Saturday

Foundation

CrossFit Total
1rm Back Squat
1rm Press
1rm Deadlift

Compare: 3/30/15

WOD

see comments
29
Friday

Foundation

Weighted pullup
15 min to find 1rm

WOD

Accumulate the indicated number of reps of each exercise. Untimed, and can split reps up however desired.

RX
Row 1000m
Run 800m
100 double-unders
50 1armKBs (24/16)
25 GHD situps

SC
Row 1000m
Run 800m
75 double-unders
50 1armKBs (16/12)
25 toes-to-bar

BE
Row 500m
Run 400m
100 single-unders
50 1armKBs (12/8)
25 v-ups

see comments
28
Thursday

Foundation

For Time:
Run 400m

This is a sprint. You’re only doing it once. Go fast.

Compare: 4/4/15

WOD

RX
4 Rounds for Reps:
2 min triple-under
2 min burpee

SC
4 Rounds for Reps:
2 min double-under
2 min burpee

BE
4 Rounds for Reps:
2 min single-under
2 min beginner burpee

see comments
27
Wednesday

Foundation

Olympic Total
Snatch 1rm
Clean & Jerk 1rm

Compare: 4/3/15

WOD

see comments
26
Tuesday

Foundation

Turkish get-up
15 min to find 1rm with barbell

WOD

RX
5 Rounds:
10 wall ball (20/14)
5 HSPU (unbroken)
Rest 1 min

SC
5 Rounds:
10 wall ball (20/14)
2 HSPU (unbroken)
Rest 1 min

BE
5 Rounds:
10 wall ball (10/6)
5 pushups
Rest 1 min

see comments
25
Monday

Foundation

Remember we will only have our morning classes (7:30am & 9am) on Memorial day!

WOD

“Murph”

RX:
For Time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
*For RX+, wear 20# vest

SC:
For Time:
Run 1 mile
50 pullups
100 pushups
150 squats
Run 1 mile

BE:
For Time:
Run 800m
50 ring rows
75 pushups
100 squats
Run 800m

Compare: 4/1/15

see comments
23
Saturday

Foundation

Thruster/Push Press/Push Jerk/Split Jerk
20 min to find 1rm

One rep is thruster, push press, push jerk, split jerk, completed consecutively.
A fail on one movement is a fail on the rep.

WOD

“Attached at the Hip”
5 RFT:
10 burpees
10 lunge steps
Run 100m

In teams of 2.
Teammates are attached to each other by virtue of both being inside the same rubber band.

see comments
22
Friday

Foundation

Back Squat
15 min to find 2rm

Pendlay Row
5×3
All work sets within 15% of heaviest

WOD

RX
7 Rounds:
5 Deadlift*
5 Knee to Elbows
5 burpees
Rest 30 sec

SC
7 Rounds:
5 Deadlift*
5 v-ups
5 burpees
Rest 30 sec

BE
7 Rounds:
3 Deadlift*
5 situps
5 beginner burpees
Rest 30 sec

*Deadlift load is equal to today’s heaviest Pendlay Row set

see comments
21
Thursday

Foundation

Hang Power Snatch
15 min to find 1rm

WOD

RX
3 Rounds, untimed:
Row 1000m
40m walking lunge
20m bear crawl

SC
3 Rounds, untimed:
Row 1000m
20m walking lunge
20m bear crawl

BE
3 Rounds, untimed:
Row 500m
20m walking lunge
10m bear crawl

see comments
20
Wednesday

Foundation

Front Squat
3×3
All work sets within 15% of heaviest

Pistols
Accumulate 30 reps alternating legs
(can be between squat)

WOD

All Levels
6 Rounds for Time:
400m Run
30 sec. Rest

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