WOD

PAST WODS

Aug

31
Wednesday

Foundation

ROMWOD
“On Call”

WOD

For time:
25min CAP

RX:
400m run
Fran 75/55
400m run
Fran 75/55
400m run

INT:
400m run
Fran 65/45
400m run
Fran 65/45
400m run

SC:
200m run
Fran 55/35
200m run
Fran 55/35
200m run

see comments
30
Tuesday

Foundation

Back Squat
3-3-3
@85% Across

WOD

Alternating Tabata

Thrusters
Hang Cleans

RX: 95/75
INT: 75/55
SC: 45/35

Score is total reps completed.

see comments
29
Monday

Foundation

Snatch High Pull + Snatch
Work up to a heavy single complex for the day

WOD

20min AMRAP

RX:
25ft OH lunge 45/25
8 burpees
25ft OH lunge 45/25
8 c2b pull-ups

INT:
25ft OH lunge 25/15
8 burpees
25ft OH lunge 25/15
8 pull-ups

SC:
25ft OH lunge 15/5
8 burpees
25ft OH lunge 15/5
8 ring rows

see comments
27
Saturday

Foundation

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

WOD

2 Rounds for Time

Rx
10 front squat 185/135
10 Burpee MU (Bar/Ring)

INT:
10 front squat 135/95
10 burpees
20 pullups

SC:
10 front squat 95/65
10 burpees
20 ring rows

see comments
26
Friday

Foundation

Bench Press
15 min to find 1RM

WOD

Rx
Inverse Tabata:
Push press @70%
Front Squat @70%
Deadlift @70%

INT:
Inverse Tabata:
Push press @60%
Front Squat @60%
Deadlift @60%

SC:
Inverse Tabata:
Push press @50%
Front Squat @50%
Deadlift @50%

2min between tabata’s

see comments
25
Thursday

Foundation

Movement Review

WOD

“Barbara”
5 Rounds Each for Time
40min CAP

Rx
20 pullups
30 pushups
40 situps
50 squats
Rest 3 min

Int
10 pullups
20 pushups
30 situps
40 squats
Rest 3 min

Sc:
10 ring rows
15 pushups
20 situps
25 squats

see comments
24
Wednesday

Foundation

RomWOD
“Amanar”

WOD

For Time:

“Annie”

50-40-30-20-10
Dubs
Situps

Rest 5 Minutes

“Annie”

50-40-30-20-10
Dubs
Situps

15min CAP on Each “Annie”

3:1 SU:DU

see comments
23
Tuesday

Foundation

Back Squat
20min to find 1RM

WOD

2 Rounds For Time:
12min CAP

Rx:
100’ walking lunge
30 box jump 24”/20”
20 pullups

Int:
100’ walking lunge
30 box jump 20”/16”
20 pullups

Sc:
50’ walking lunge
20 box jump 16”/12”
20 ring rows
Rx+ -Use 20# Weight Vest

see comments
22
Monday

Foundation

Split Jerk
20min to work up to a heavy double

WOD

RX:
3 Rounds For Time:
Run 400m
20 ring dips

INT:
3 Rounds For Time:
Run 400m
20 Bench dips

SC:
2 Rounds For Time:
Run 400m
20 Bench Dips

see comments
20
Saturday

Foundation

Handstand Practice

WOD

35min E5MOM

Tabata Style Scoring.
RX
100m Run
20 RKB Swings 24/16
100m Run
10 Pullups
100m Run

INT
100m Run
20 RKB Swings 16/12
100m Run
10 Pullups
100m Run

SC
100m Run
20 RKB Swings 12/8
100m Run
10 Ring Rows
100m Run

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