WOD

PAST WODS

Jul

30
Saturday

Foundation

8am ONLY

WOD

5K at Robinson Preserve
Running the Osprey Trail

see comments
29
Friday

Foundation

Bench Press
5 @ 40%
5 @ 50%
3 @ 60%
3 @70%
3 @ 80%
AMRAP @90%

WOD

For Time:
18min CAP

RX
50 Power Snatch 75/55
25 Toes to Bar
50 OHS 75/55
25 Toes to Bar

INT
50 Power Snatch 65/45
25 Knees to Elbows
50 OHS 65/45
25 Knees to Elbows

SC
50 Power Snatch 55/35
25 Knee Tucks
50 OHS 55/35
25 Knee Tucks

see comments
28
Thursday

Foundation

Front Squat
20min E2MOM
2 Reps at 60%

WOD

15min AMRAP
RX
12 Thrusters 115/75
6 Chest to Bar Pullups
3 Bar Muscle Ups

INT
12 Thrusters 95/55
6 Pullups
3 Chest to Bar Pullups

SC
12 Thrusters 65/35
6 Ring Rows
3 Pullups

see comments
27
Wednesday

Foundation

Movement Review

WOD

For Time:
35min CAP
RX
8 Deadlifts @80%
80 Situps
80 OHS w/PVC
80 Double Unders
4 Rope Climbs
80 Wall Balls 20/14
4 Rope Climbs
80 Double Unders
80 OHS w/PVC
80 Situps
8 Deadlifts @80%

INT
8 Deadlifts @70%
80 Situps
80 OHS w/PVC
80 Double Unders
4 Rope Climbs
80 Wall Balls 20/14
4 Rope Climbs
80 Double Unders
80 OHS w/PVC
80 Situps
8 Deadlifts @70%
3:1 SU:DU

SC
8 Deadlifts @60%
80 Situps
80 OHS w/PVC
80 Single Unders
8 Ground to Standing
80 Wall Balls 14/10
8 Ground to Standing
80 Single Unders
80 OHS w/PVC
80 Situps
8 Deadlifts @60%

see comments
26
Tuesday

Foundation

Back Squat
1-1-1-1-1
80-85-90-90-90%

then

Jerk Dip Squat
3-3-3
80-90-100% of 1RM Clean

WOD

9min AMRAP

RX
15 HR Pushups
9 Front Squats 115/85
15 KB Swings 24/16

INT
15 HR Pushups
9 Front Squats 95/65
15 KB Swings 16/12

SC
15 HR Pushups
9 Front Squats 65/35
15 KB Swings 12/8

see comments
25
Monday

Foundation

Power Snatch
20min E2MOM
2 reps at 75%

WOD

For Time:
12min CAP

RX
40 KB Swings 32/24
30 Toes to Bar
20 Pistols
10 Strict Pullups
5 Squat Snatch @ 85%

INT
40 KB Swings 24/16
30 Toes to Bar
20 Pistols
10 Strict Pullups
5 Squat Snatch @ 75%

SC
40 KB Swings 16/12
30 Knees to Elbows
20 Box Pistols
10 Strict Pullups
5 Squat Snatch@ 65%

see comments
23
Saturday

Foundation

Pause Back Squat
15min to find 2RM
3 sec pause

WOD

For Time:

Buy In
30 Burpees

Then

1600m KB Carry

Buy Out
30 Burpees
RX-24/16
INT-16/12
SC-12/8

You must perform 20 air squats each time you set down the KB. The KB may be carried anyway but on your head.

see comments
22
Friday

Foundation

Strict Press
5 @ 40%
5 @ 50%
3 @ 60%
5@ 65%
5 @ 75%
AMRAP @ 85%

WOD

3 Rounds for Time:
15min CAP

RX
20 Bulgarian Split Squats (alt) 95/65
20 Push Press 95/65
20 SDHP 95/65

INT
20 Bulgarian Split Squats (alt) 75/55
20 Push Press 75/55
20 SDHP 75/55

SC
20 Bulgarian Split Squats (alt) 55/35
20 Push Press 55/35
20 SDHP 55/35

see comments
21
Thursday

Foundation

Front Squat
20min E2MOM
2 Reps at 55%

WOD

For Time:
15min CAP

RX
10-8-6-4-2
Clean and Jerk 185/135
200m run after every set

INT
10-8-6-4-2
Clean and Jerk 135/95
200m run after every set

SC
10-8-6-4-2
Clean and Jerk 85/55
200m run after every set

see comments
20
Wednesday

Foundation

Movement Review

WOD

5 Rounds For time:
30 min CAP

RX
400m Run
3 Squat Snatch 135/95
2 Rounds of “Cindy”

INT
400m Run
3 Squat Snatch 95/65
2 Rounds of “Cindy”

SC
200m Run
3 Power Snatch 65/35
2 Rounds of “Cindy”

1 round of “Cindy”= 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

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