WOD

PAST WODS

Jul

20
Monday

Foundation

Hang Squat Clean
5-4-3-2-1

Mobility WOD
1min each side
Bully Stretch
Dainty Stretch

WOD

3 Rounds for Time:

RX:
5 Muscle-ups
10 Squat Cleans 135/95
20 Box jumps (24/20)

SC:
5 C2B + Dip
10 Squat Cleans 115/75
20 Box jumps (24/20)

BE:
5 Pullup + Dip
10 Squat Cleans 75/45
20 Box jumps (20/12)

see comments
18
Saturday

Foundation

Snatch Pull
2-2-2-2-2

Mobility WOD
1min each side
Calf Stretch
Banded Hamstring Stretch

WOD

3 Rounds for total reps:

RX:
2 min clock: 100m sprint then max power snatches (135/95)
1 min REST
2 min clock: 100m sprint then max Toes to Bar
1 min REST

SC:
2 min clock: 100m sprint then max power snatches (95/65)
1 min REST
2 min clock: 100m sprint then max Toes to Bar
1 min REST

BE:
2 min clock: 100m sprint then max power snatches (65/35)
1 min REST
2 min clock: 100m sprint then max Med ball Situps
1 min REST

see comments
17
Friday

Foundation

Squat Clean
5-4-3-2-1
Using Jerk Blocks

Try to increase from last week

Mobility WOD
1min each side
Pigeon Stretch
Banded OH Distraction

WOD

12 min AMRAP

RX:
15 MB Cleans (20/14)
3 Pull ups
15 MB Cleans (20/14)
6 Pull ups
15 MB Cleans (20/14)
9 Pull ups
etc..

SC:
15 MB Cleans (14/10)
3 Pull ups
15 MB Cleans (14/10)
6 Pull ups
15 MB Cleans (14/10)
9 Pull ups
etc..

BE:
15 MB Cleans (14/10)
3 Ring Rows
15 MB Cleans (14/10)
6 Ring Rows
15 MB Cleans (14/10)
9 Ring Rows
etc..

see comments
16
Thursday

Foundation

800m Run
For Time

Mobility WOD
1min each side
Ankle Mobility
then
20 Good Mornings

WOD

WOD:
For Time:
25 min Time Cap

RX:
10 alt front rack lunge steps (155/105)
20 Kettle Bell swings (32/24)
30 Toes to Bar
40 Deadlifts (155/105)
30 Toes to Bar
20 Kettle Bell swings (32/24)
10 alt front rack lunge steps (155/105)

SC:
10 alt front rack lunge steps (115/65)
20 Kettle Bell swings (24/16)
30 Knees to Elbows
40 Deadlifts (115/65)
30 Knees to Elbows
20 Kettle Bell swings (24/16)
10 alt front rack lunge steps (115/65)

BE:
10 alt front rack lunge steps (65/35)
20 Kettle Bell swings (16/12)
30 Knee Tucks
40 Deadlifts (65/35)
30 Knee Tucks
20 Kettle Bell swings (16/12)
10 alt front rack lunge steps (65/35)

see comments
15
Wednesday

Foundation

Squat Snatch
5-4-3-2-1
Using Jerk Blocks

Try to increase from last week

Mobility WOD
1min each side
Banded OH Distraction
10/10 Leg Swings

WOD

3 Rounds for Time
25 min Time Cap

“Helen”

RX:
400m Run
21 KB Swings (24/16)
12 Pullups

SC:
400m Run
21 KB Swings (16/12)
12 Pullups

BE:
2 Rounds for Time:
400m Run
21 KB Swings (16/12)
12 Pullups

see comments
14
Tuesday

Foundation

Front Squat
3-3-3

Mobility WOD
1min each side
Wrist Stretch
then
10 Wall Squats

WOD

For Time:

RX:
3 Legless Rope Climbs
90 Double-unders
30 Box Jumps 32/24
3 Legless Rope Climbs
30 Box Jumps 32/24
90 Double-unders
3 Legless Rope Climbs

SC:
3 Rope Climbs
90 Double-unders
30 Box Jumps 24/20
3 Rope Climbs
30 Box Jumps 24/20
90 Double-unders
3 Rope Climbs

BE:
3 Ground to Standing
90 Single-unders
30 Box Jumps 20/12
3 Ground to Standing
30 Box Jumps 32/24
90 Single-unders
3 Ground to Standing

see comments
13
Monday

Foundation

Foundation:
Deadlift
3-3-3-2-2

Mobility WOD
1min each side
Calf Stretch
Banded Hamstring Stretch

WOD

5 rounds for Time:

20min Time Cap

RX:
400m Run
15 Wall Balls (20/14)

SC:
400m Run
15 Wall Balls (14/10)

BE:
200m Run
15 Wall Balls (14/10)

see comments
11
Saturday

Foundation

Split Jerk
2-2-2-2-2

Mobility WOD
1min each side
Calf Stretch
then
2 Rounds
10 Banded Shoulder Press
10 PassThroughs

WOD

Team WOD:
For Time
Must complete all reps of first movement before moving onto next.

RX:
50 Hang Power Snatch 115/75
200 Double-unders
50 C2B pull-ups

SC:
50 Hang Power Snatch 95/55
200 Double-unders
50 pull-ups

BE:
50 Hang Power Snatch 65/35
300 Single Unders
50 Ring Rows

see comments
10
Friday

Foundation

Squat Clean
5-4-3-2-1
Using Jerk Blocks

Try to increase from last week

Mobility WOD
1min each side
Super Front Rack
then
2 rounds
5 Wall Squats
10 Good Mornings

WOD

15-12-9 for Time:

RX:
Power Clean 185/135
Front Squat 185/135

SC:
Power Clean 135/95
Front Squat 135/95

BE:
Power Clean 75/45
Front Squat 75/45

see comments
9
Thursday

Foundation

Deadlift
3-3-3

Mobility WOD
1min each side
Doorway Stretch
Banded Bully

WOD

For Time:
18 min Time Cap

RX:
21-15-9
Rx Ring Rows
Ring Dips
Rest 3min, then
9-6-3
Rx Ring Rows
Ring Dips
SC:
21-15-9
Prog. Ring Rows
Ring Dips
Rest 3min, then
9-6-3
Prog. Ring Rows
Ring Dips

BE:
21-15-9
Prog. Ring Rows
Bench Dips
Rest 3min, then
9-6-3
Prog. Ring Rows
Bench Dips

see comments

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