WOD

PAST WODS

Apr

19
Tuesday

Foundation

20min E2MOM
1 snatch high pull
+ 1 power snatch
+ 1 squat snatch
Work up to a max for the day using jerk blocks

WOD

10 min AMRAP:

RX:
5 Pistols
3 HSPU
1 Power clean @70%

INT:
5 Pistols
3 HSPU
1 Power clean @60%

SC:
5 Box Pistols
3 Pike Pushups
1 Power clean 55/35

Conditioning:
6min AMRAP
-Row 30/20 calories
-400m sprint
-Row 30/20 calories
*Goal is 1 complete round (or more!)

see comments
18
Monday

Foundation

Push Press
5-5-5-5-5

WOD

14min AMRAP

15 wallball 20/14
3 Pullups
15 wallball 20/14
6 Pullups
15 wallball 20/14
9 Pullups
Etc….Each round increase the pull ups by 3 reps.

Core: 3 rounds NFT:
-30 second max effort GHD sit up
-30 seconds rest
-30 second max effort weighted good mornings 45/35
-30 seconds rest

see comments
16
Saturday

Foundation

20min E4MOM

“Bear Complex”:

7 unbroken cycles of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press behind the neck

WOD

5 Rounds for Time
12min CAP

RX:
15 toes to bar
10 Squats
5 Pushups

Intermediate:
15 Knees to Elbow
10 Squats
5 Pushups

Scaled:
15 Knees Raises
10 Squats
5 Pushups

**Kicker**
15 Double Unders or 30 Single Unders EMOM

see comments
15
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

see comments
14
Thursday

Foundation

15min E3MOM
5 front squat @60-65%
+ 25 unbroken double unders

WOD

For Time:
18min CAP

RX:
50 wallballs 20/14
then
5 rounds:
6 muscle ups
10 deadlifts@ 50%
Then
50 wallballs 20/14

INT:
50 wallballs 14/10
then
5 rounds:
6 C2B Pullups
6 Ring Dips
10 deadlifts@ 50%
Then
50 wallballs 14/10

SC:
50 wallballs 10/6
then
5 rounds:
6 Ring Rows
6 Bench Dips
10 deadlifts@ 95/55
Then
50 wallballs 10/6

Conditioning :
5 Rounds NFT
-50m sled pull sprint @BW
-Rest 2 minutes

see comments
13
Wednesday

Foundation

Movement Review

WOD

“The Seven”
40min Time CAP

RX:
7 Rounds For Time:
7 HSPU
7 thrusters (135/95)
7 knee to elbows
7 deadlifts (245/165)
7 burpees
7 kb swings (32/24)
7 pullups

INT:
7 Rounds For Time:
7 HSPU
7 thrusters (95/65)
7 knee to elbows
7 deadlifts (185/95)
7 burpees
7 kb swings (24/16)
7 pullups

SC:
7 Rounds For Time:
7 pushups
7 thrusters (45/35)
7 knee tucks
7 deadlifts (135/45)
7 burpees
7 kb swings (16/12)
7 ring rows

see comments
12
Tuesday

Foundation

12 Min EMOM:
Odd: 5 push press (AHAP)
Even: 2 rope climb, legless
Scale Rope Climbs as needed

WOD

10 min AMRAP

Rx:
5 Squat clean @50%
10 box jumps 24/20
15 wallball 20/14

INT:
5 Squat clean @40%
10 box jumps 20/16
15 wallball 14/10

SC:
5 power clean 45/35
10 box jumps 16/12
15 wallball 10/6

At the 10 minute mark, perform:
1 rep max thruster
*Five minute time cap. Bar must be taken from the floor.

Core: 3 rounds NFT
-25 unbroken GHD Situps
Rest as needed between rounds.

see comments
11
Monday

Foundation

Power clean
5-5-5
65%/75%/85%
(All sets TNG, Last set is for max reps)
Then
5 rounds
-30 seconds max rep power clean
-30 seconds rest
Start at 65%
*Decrease the weight each rounds by 10/5

WOD

2 Rounds for reps

RX:
5min rounds for max reps at each station:
-From 0:00-2:00, run 200 meters then double-unders
-From 2:00-3:00, push jerks
-From 3:00-4:00, pull-ups
-From 4:00-5:00, hang power cleans
*Rest 5 minutes between rounds.
**Push Jerk and Hang Squat Clean should be at 50% of 1RM Push Jerk

INT:
5min rounds for max reps at each station:
-From 0:00-2:00, run 200 meters then single-unders
-From 2:00-3:00, push jerks
-From 3:00-4:00, ring rows
-From 4:00-5:00, hang power cleans
*Rest 5 minutes between rounds.
**Push Jerk and Hang Squat Clean should be at 40% of 1RM Push Jerk

see comments
9
Saturday

Foundation

20min EMOM
-Odd:
3 Back squat
@ 65% 1 RM
-Even: 5 Seated box jump

WOD

15min AMRAP:

Minutes 1-5:
10 snatch @70%
30 double unders

Minutes 6-10:
10 snatch @50%
30 double unders

Minutes 11-15:
10 snatch @40%
30 double unders

3:1 SU:DU

see comments
8
Friday

Foundation

Snatch – 20min to Work up to a heavy single for the day

WOD

Clean and Jerk – 20min to Work up to a heavy singlefor the day

Core: 3 Rounds NFT
12 Hip Extensions
5 Barbell Rollouts

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