WOD

PAST WODS

Aug

8
Monday

Foundation

Clean and Jerk
14min E2MOM
2 Reps @ 80%

WOD

12 min Amrap

RX
4 Cleans @80%
8 HSPU

INT
4 Cleans @70%
8 HSPU

SC
4 Cleans @60%
8 Pike Pushups

see comments
6
Saturday

Foundation

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

WOD

20 min Amrap

Teams of 2
20 Box Jumps 32/26
20 HSPU
20 KB Swings 32/24
Only one partner works at a time.

Scale as needed.

see comments
5
Friday

Foundation

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

WOD

For Time:
20min CAP

All Level
30-25-20-15-10
Ring Rows
Overhead Lunge 45/35

see comments
4
Thursday

Foundation

Front Squat
20min E2MOM
2 Reps at 65%

WOD

3 RFT
15 min CAP

RX
10 C2B Pull up
10 Front Squat 135/95
10 Burpees

INT
10 Pullups
10 Front Squat 105/75
10 Burpees

SC
10 Pullups
10 Front Squat 75/45
10 Burpees

see comments
3
Wednesday

Foundation

Movement Review

WOD

For Time
“Jackie”

1000m Row
50 Thrusters 45/35
30 Pullups

Rest 10 min
Then

7 Rounds of

7 Burpee Box Jumps 24/20
14 Medball Cleans 20/14

see comments
2
Tuesday

Foundation

Back Squat
5-5-5
@80%

WOD

For Time:
20min CAP

40-30-20-10

RX
Toes to bar
Wallballs 20/14

INT
Knees to Elbow
Wallballs 14/10

SC
Knee Tucks
Wallballs 10/8

see comments
1
Monday

Foundation

Snatch
2-2-2-2-2
Using jerk blocks
Above the knee

WOD

For Time:
10min CAP

RX
40 Goblet Squats 24/16
20 Power Snatch 135/95

INT
40 Goblet Squats 16/12
20 Power Snatch 95/65

SC
40 Goblet Squats 12/8
20 Power Snatch 65/35

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