WOD

PAST WODS

Apr

30
Saturday

Foundation

“Deck of Cards”

In teams of 3-4

  • Each team is given a deck of cards
  • On the call of “3, 2, 1, GO!,” teams flip over the top card in the deck
  • Each individual must complete the work associated with each card. You may “help” a teammate by completing some of his/her reps after you have completed your own.

What the cards mean:

  • Numbered cards (2-10): Each team member must complete that number of reps of the exercise that corresponds to the card’s suit as indicated below:
    • Spades: air squats
    • Clubs: situps
    • Hearts: pushups
    • Diamonds: pullups
  • Face cards: Each team member must complete the exercise that corresponds to the face card as indicated below:
    • Jacks: 10 burpees
    • Queens: run 400m
    • Kings: 10 Tire Flip and Jump overs (Flip the tire, every member of team then does a tire jump over to complete a rep)
    • Aces: Take a card from the top of another team’s pile, and perform the exercise that corresponds to that card but double the number of reps

WOD

see comments
29
Friday

Foundation

Fitness Day at Smoothie King @ 3816 Manatee Ave W.  CrossFit Manatee will be there from 11A-6P running fitness contests and giveaways. Also happens to be $5 Friday at Smoothie King. Stop by and see us!!

Snatch – 20min to Work up to a max for the day

WOD

For Time:

RX:
Row 1000m
Run 800m

SC:
Row 500m
Run 400m

see comments
28
Thursday

Foundation

Thrusters
10min to work up to a heavy single

WOD

5min AMRAP
10 thrusters 75/50
5 pull ups

5min Rest

5min AMRAP
30 double unders
15 thrusters 75/50

5min Rest

For Time
10min CAP
800m Run
50 thrusters 45/35
30 pull ups

Scale as needed

see comments
27
Wednesday

Foundation

Clean and jerk – 15min to Work up to a max for the day

WOD

Members Choice

“Cindy”
20 min AMRAP:
5 pullups
10 pushups
15 squats

-OR-

“Mary”
20 min AMRAP:
5 HSPU
10 pistols
15 pullups

 

see comments
26
Tuesday

Foundation

12min E2MOM
1 Snatch grip push press
+ 2 Snatch Balance

In the 3 min following establish max set of OHS
Rx: BW
INT: 75% BW
SC: 55/35

WOD

15min EMOM:
-Minute 1:
1 pause front squat (3 sec pause)
+ 1 front squat
-Minute 2:
10x burpee over a barbell (If 10 reps takes you longer than 40 seconds, scale reps as needed)
-Minute 3:
10 KB swing

Rx: 70% —32/24
INT: 60%—24/16
SC: 50%—16/12

see comments
25
Monday

Foundation

3 Rounds of
-1 minute to complete
30 unbroken double unders
-1 minute to complete
10 pistols, alternating (Use a 35#/26# KB if you have your pistols dialed in)
-1 minute to complete
15ft handstand walk + max rep HSPU (Measure 15ft from a wall, and when you get there, without dropping, knock out as many unbroken HSPU as possible.
-Rest 1 min

WOD

For Time
15min CAP

“Charlotte”
21-15-9

RX:
OHS 95/65
SDHP 95/65

Intermediate::
OHS 65/35
SDHP 65/35

Scaled:
12-9-6
OHS 45/25
SDHP 45/25

see comments
23
Saturday

Foundation

1 Mile run for Time

WOD

For Time:
35min CAP

RX:
15 cleans
30 toes-to-bars
30 box jumps 24/20
15 bar muscle-ups
30 push presses
30 double-unders
15 thrusters
30 pull-ups
30 burpees
100m OH lunges 45/25

SC
15 cleans
30 Knees Raises
30 box step ups 20/16
15 Pullups
30 push presses
60 Single Unders
15 thrusters
30 Ring Rows
30 burpees
100m OH lunges 25/15

Rx: 60%
INT: 50%
SC: 40%
Scale as needed

see comments
22
Friday

Foundation

Snatch – 20min to Work up to a max for the day

WOD

Clean and jerk – 20min to Work up to a max for the day
Core:
5 rounds:
-10 hollow rocks
-20 second hollow hold
-Rest 60 seconds

see comments
21
Thursday

Foundation

Back squat:
15min to Work up to a 1 rep max.

WOD

12min AMRAP

RX:
3 Double Taps
15 squats
30 double unders

INT:
3 Toes to Bar
3 Pullups
15 squats
30 double unders

SC:
3 Knees to Elbows
3 Ring Rows
15 squats
60 single unders

3:1 SU:DU

see comments
20
Wednesday

Foundation

Movement Review

WOD

For Time:
40 min CAP

RX:
“Filthy Fifty”
50 box jump 24/20
50 jumping pull-up
50 kb swing 16k/12
50 lunge steps
50 knees to elbows
50 push press 45/35
50 good mornings 45/35
50 wall ball 20/14
50 burpees
50 double-unders

INT
:
“Filthy Forty”
40 box jump 20/16
40 jumping pull-up
40 kb swing 16k/12k
40 lunge steps
40 knees to elbows
40 push press 35/15
40 good mornings 35/15
40 wall ball 14/10
40 burpees
40 double-unders

3:1 SU:DU

see comments

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