WOD

PAST WODS

May

19
Thursday

Foundation

Back Squat
10-10-10-10

WOD

RX
Death by Hang Power Clean @ 50%

INT
Death by Hang Power Clean @ 40%

SC
Death by Hang Power Clean @ 30-40%

% of 1RM Power Clean

see comments
18
Wednesday

Foundation

Movement Review

WOD

For Reps

Tabata row (cal)
Rest 2 min
Tabata Front Squats
Rest 2 min
Tabata pullup
Rest 2 min
Tabata HSPU
Rest 2 min
Tabata Toes to Bar

FS @30% of 1RM

Scale as necessary

see comments
17
Tuesday

Foundation

Straight Leg Deadlift
5-5-5
30%-35%-40%

WOD

For Time:
25min CAP

50 med ball cleans
5 rope climbs
40 med ball cleans
4 rope climbs

10 med ball cleans
1 rope climb

RX-20/14
INT-14/10
SC-10/6

3:1 Ground to Standing

see comments
16
Monday

Foundation

Power Clean
5-4-3-2-1
Using Jerk Blocks
(Just above the knee)

WOD

3 Rounds
For Time:
18 min Time Cap

RX:
400m Run
20 Thrusters 95/65

INT:
400m Run
20 Thrusters 75/45

SC:
400m Run
20 Thrusters 45/35

Run sub is 500m Row

see comments
14
Saturday

Foundation

Weighted Pullups
10min to find 1RM

WOD

Team WOD:
20 min ladder:
Run 400m
2 rounds “Cindy”
Run 400m
4 rounds “Cindy”
Run 400m
6 rounds “Cindy”
etc.

Teams of 2. Teammates run together. One teammate works at a time on “Cindy” rounds. May split work however desired.
1 rd Cindy:
5 pullups
10 pushups
15 squats

see comments
13
Friday

Foundation

500m Row for Time

WOD

20min EMOM

RX:
Minute 1: 10 Hang Power Cleans 135/95
Minute 2: 15 GHD Sit-ups
Minute 3: 30 Double-unders
Minute 4: 6 Burpees Box Jump Overs 28/24

INT:
Minute 1: 10 Hang Power Cleans 105/65
Minute 2: 15 GHD Sit-ups
Minute 3: 30 Double-unders
Minute 4: 6 Burpees Box Jump Overs 24/20

SC:
Minute 1: 10 Hang Power Cleans 55/25
Minute 2: 15 Sit-ups
Minute 3: 30Single-unders
Minute 4: 6 Burpees Box Step Overs 20/16

see comments
12
Thursday

Foundation

Weighted Pushups
10min to find 1RM

WOD

All Levels

400m Sprint x4
Rest 5min between sprints.

Rx:
Under 1:20/1:30 each Round

INT:
Under 1:40/2:00 each Round

SC
Completed all four runs

see comments
11
Wednesday

Foundation

Movement Review

WOD

Partner WOD :
“31 Heroes”

31min AMRAP

RX
8 Thrusters 135/95
6 Rope Climbs
11 Box Jumps 32/26

INT
8 Thrusters 95/65
6 Rope Climbs
11 Box Jumps 24/20

SC
8 Thrusters 55/35
6 Ground to Standings
11 Box Jumps 16/12

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a MedBall 20/14. When Partner 2 returns from the run, Partner 1 will grab the medball, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

see comments
10
Tuesday

Foundation

800m Plate Carry
25/15

Plates must be carried at the side with arms fully extended. One plate in each hand. 

WOD

4 Rounds For Time:

RX
20 Double Unders
6 Ring Dips
6 T2B
6 Pistols (Alt)

INT
20 Double Unders
6 Ring Dips
6 K2E
6 Pistols Prog.

SC
30 Single Unders
6 Ring Dips
6 Knee Tucks
6 Pistols Prog

see comments
9
Monday

Foundation

Pistol Practice

WOD

5 Min AMRAP

All Levels
10 Pushup
10 Ring Rows

Rest 2 min

WOD 2:
5min AMRAP

All Levels
5 Pullups
5 Burpees

Rest 2 min

WOD 3:
5min AMRAP

All Levels
5 Box Jumps
10 Squats

Rest 2 min

WOD 4:
5min AMRAP

All Levels
20 Double Unders
10 Situps

Score for the day is total number of reps completed in all wods combined

Scale all movements as needed

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