WOD

PAST WODS

Aug

31
Monday

Foundation

Front Squat
2-2-2-2-2
@70% of 1RM

WOD

2 Rounds
3 min per Round
3 min rest between rounds

RX:
50 MB Situps 20/14
20 Supermans
Max Rep Body Weight Front Squat

SC:
50 MB Situps 20/14
20 Supermans
Max Rep 75%Body Weight Front Squat

BE:
50 MB Situps 14/10
20 Supermans
Max Rep 50%Body Weight Front Squat

Score is number of Front Squats completed for both rounds.

see comments
29
Saturday

Foundation

Movement Review

WOD

For Time
“Filthy Fifty”
Cap: 45 min

All Levels:
50 box jumps 24/20
50 jumping pull-ups
50 KB swings 16/12
50 lunge steps
50 knees to elbows
50 push press 45/35
50 back extensions
50 wall balls 20/14
50 burpees
50 double unders
In honor of Dave King’s 50th Birthday

see comments
28
Friday

Foundation

Foundation 1:
Split Jerk
4-4-2-2-2

WOD

Foundation 2:
Hang Squat Snatch
1-1-1-1-1-1-1

see comments
27
Thursday

Foundation

Front Squat
2-2-2-2-2
@70% of 1RM

WOD

10 Rounds

All Levels
100m Sprint
1 min rest

see comments
26
Wednesday

Foundation

Power Snatch
15m to Find 3rm

WOD

“RAHOI”
12min AMRAP

RX:
12 Box Jumps 24/20
6 Thrusters 95/65
6 Bar over Burpees

SC:
12 Box Jumps 24/20
6 Thrusters 75/45
6 Bar over Burpees

BE:
12 Box Jumps 20/12
6 Thrusters 55/35
6 Burpees

 

 

see comments

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

25
Tuesday

Foundation

Turkish Getups
15min to find 1rm

1RM on each arm

WOD

3 Rounds for Time

RX:
20 Wall Balls 20/14
10 Deadlifts 225/135
SC:
20 Wall Balls 20/14
10 Deadlifts 185/95

BE:
20 Wall Balls 14/10
10 Deadlifts 135/65

see comments
24
Monday

Foundation

Back Squat
3-3-3-3-3
@75% of 1RM

WOD

For Time:
12-9-6

RX:
Power Clean 155/115
Strict HSPU
SC:
Power Clean 115/75
Ring Pushups

BE:
Power Clean 75/45
Pushups

see comments
22
Saturday

Foundation

BEACH WOD

WOD

CrossFit Manatee and CrossFit Bradenton are teaming up for a beach WOD. Suns out Guns out!
Where-Coquina Beach, just to the south of the trolley depot
Time- WOD starts at 9:30-fun and sun afterwards!

see comments
21
Friday

Foundation

Snatch Balance
15min to find 1rm

WOD

For Time:

RX:
20 Back Squat 185/125
400m Run
20 Back Squat 185/125

SC:
20 Back Squat 135/75
400m Run
20 Back Squat 135/75

BE:
20 Back Squat 95/45
400m Run
20 Back Squat 95/45

see comments
20
Thursday

Foundation

Front Squat
15 min to find 1RM

WOD

12min AMRAP

RX:
2 Rope Climbs
10 Ring Pushups
20 Toes to Bar

SC:
2 Rope Climbs
10 Pushups
20 GHD Situps

BE:
6 Ground to Standing
10 Pushups
20 Situps

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