WOD

PAST WODS

May

19
Tuesday

Foundation

Squat Clean + Jerk
5×3

All work sets within 15% of heaviest

WOD

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

RX/SC
100 squats
50 box jump (24”/20”)
25 Clean & Jerk (50%)*

BE
60 squats
30 box jump (16”/12”)
20 Clean & Jerk (50%)*
*Clean & Jerk % are of today’s heaviest Foundation set

see comments
18
Monday

Foundation

Back Squat
5×5

Try to add 5-10# from last Monday

WOD

“Michael”

RX
3 Rounds for Time:
Run 800m
50 hip ext
50 situps

SC
3 Rounds for Time:
Run 800m
50 supermans
50 situps

BE
3 Rounds for Time:
Run 400m
30 supermans
30 situps

see comments
16
Saturday

Foundation

Movement Review

Snatch
Clean & Jerk
Thruster

WOD

Team WOD:
“Girls Just Wanna Have Fun”
Isabel, Grace, then Fran, completed consecutively. Only one partner may work at a time.

RX
30 snatch (135/95)
30 C&J (135/95)
15-12-9:
Thruster (135/95)
Strict pullup

SC
30 snatch (95/65)
30 C&J (95/65)
21-15-9:
Thruster (95/65)
Pullup

BE
30 snatch (65/35)
30 C&J (65/35)
15-12-9:
Thruster (65/35)
Ring row

see comments
15
Friday

Foundation

Back Squat
15 min to find 3rm

Pendlay Row
5×3

All work sets within 15% of heaviest

WOD

RX
For Time:
100 burpees
1 rope climb EMOM

SC
For Time:
100 burpees
2 ground to standing EMOM

BE
For Time:
50 burpees
3 ring rows EMOM

see comments
14
Thursday

Foundation

Hang Power Clean
15 min to find 1rm

WOD

RX
10 min AMRAP:
10 box jumps (24”/20”)
5 push jerks(185/135)
Rest 30 sec

SC
10 min AMRAP:
10 box jumps (24”/20”)
5 push jerks (135/95)
Rest 30 sec

BE
10 min AMRAP:
10 box jumps (16”/12”)
5 push jerks (85/55)
Rest 30 sec

see comments
13
Wednesday

Foundation

Barbell Lunge
3×4
All work sets within 15% of heaviest

Plank hold
Accumulate 5 min
(can be between lunge)

WOD

RX
3 rounds for time:
Run 400m
20 med-ball cleans (20/14)
20 pullups

SC
3 rounds for time:
Run 400m
20 med-ball cleans (14/10)
20 pullups

BE
3 rounds for time:
Run 400m
10 med-ball cleans (10/6)
20 ring rows

see comments
12
Tuesday

Foundation

Squat Snatch
7×2

All work sets within 15% of heaviest

WOD

RX
5 Rounds:
Row 10 cal
5 over-bar burpees
5 thrusters (135/95)
Rest 2 min

SC
5 Rounds:
Row 10 cal
5 over-bar burpees
5 thrusters (105/75)
Rest 2 min

BE
5 Rounds:
Row 5 cal
5 burpees
5 thrusters (75/45)
Rest 2 min

see comments
11
Monday

Foundation

Back Squat
5×5

Try to add 5-10# from last Monday

WOD

All Levels
For Time:
100m Run
30 sec Rest
200m Run
30 sec Rest
300m Run
30 sec Rest
400m Run
30 sec Rest
300m Run
30 sec Rest
200m Run
30 sec Rest
100m Run

see comments
9
Saturday

Foundation

Bench Press
15 min to find 1rm

WOD

Team WOD:

“My Pet Rock”

3 Rounds for Time:
30 MB-pass situps
30 pullups
30 pushups
30 power cleans
Run 400m

Each team of 2 must complete the total number of reps listed. Only one person may be working at a time. While one teammate is working, the other must hold the team’s “pet rock” medicine ball. Teammates can switch back and forth as many times as desired, but the pet rock must NEVER touch the ground. If the pet rock does touch the ground, both teammates must immediately perform a 5-burpee penalty.

see comments
8
Friday

Foundation

Back Squat
15 min to find 5rm

1-arm KB swing
Accumulate 50 reps
(can be between squat)

WOD

RX

For Time:
30 muscle-ups

SC

For Time:
30 toe-on-ground muscle-ups

BE

For Time:
30 progression muscle-ups

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