WOD

PAST WODS

Sep

19
Monday

Foundation

10 Minute Rope Climb Practice/Movement Review

2 Min AMRAP
1Rope Climb
10 air squats
Scale as needed

WOD

20 Min AMRAP

RX:

200 meter run
1 Rope Climb
Max Unbroken Toes to Bar
(Score is total t2b)

INT:

200 meter run
3 Ground to Standing
Max Unbroken K2E
(Score is total K2E)

SC:

200 meter run
1 Rope Climb
Max Unbroken Knee Tucks
(Score is total knee tucks)

see comments
17
Saturday

Foundation

Max Plank Hold for Time

WOD

Team WOD
Teams of 3

RX:
Partner A
Row 500 meters.
Partner B
Max HSPU
Partner C
Max air squats
Rotate until all 3 have completed each movement

Then…

3 Rounds For Time

400 m medball carry 20/14
All partners run together

30 Chest to Bar
30 GHD
30 Wall Ball 20/14
Break up as needed

Scale as Needed

see comments
16
Friday

Foundation

15 Min 5-5-5 strict press @ 70%

WOD

5 RFT

20 Min Cap

RX:

20 DB Snatch (10 each hand) Heavy/Moderate
20 Wall Ball 20/14
10 Burpees

INT:

20 DB Snatch (10 each hand) Heavy/Moderate
20 Wall Ball 14/10
10 Burpees

SC:

20 DB Snatch (10 each hand) Heavy/Moderate
20 Wall Ball 10/6
10 Burpees

see comments
15
Thursday

Foundation

20 Min to find 5rm Front squat

WOD

15 Min AMRAP

RX:

3 Ring Muscle Ups
9 Med Ball Cleans 20/14
15 Box Jumps 24/20

INT:

6 C2B Pull-ups
6 Ring Dips
9 Med Ball Cleans
16/10
15 Box Jumps 20/16

SC:

6 Pull-ups
6 Ring Dips
9 Med Ball Cleans
10/6
15 Box Jumps 16/12

see comments
14
Wednesday

Foundation

Movement Review

WOD

“The Seven”
7 Rounds For Time:
40min Time CAP

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

SC:
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
13
Tuesday

Foundation

15 Minutes to find 3rm Power Clean touch and go

WOD

AMRAP 4 Minutes

RX:

3 Power Cleans 80%
6 HR Pushups
9 Air Squats
12 Sit-Ups

Rest 1 Minute. Complete 4 times.

INT:

3 Power Cleans 65%
6 HR Pushups
9 Air Squats
12 Sit-Ups

Rest 1 Minute. Complete 4 times.

SC:
3 Power Cleans 50%
6 HR Pushups
9 Air Squats
12 Sit-Ups

Rest 1 Minute. Complete 3 times.

see comments
12
Monday

Foundation

10 Minute Handstand Push -Up Practice/Movement Review

WOD

6 RFT

40 Minute Cap

RX:
400m Run
20 Sit-ups
20 DU
8 HSPU

INT:
400m Run
20 Sit-ups
20 DU
8 Pike Push-ups

SC:
200m Run
20 Sit-ups
40 Single Unders
8 Pike Push-Ups

see comments
10
Saturday

Foundation

Turkish Getup
15min to find 1RM for each side

WOD

3 Rounds for time of:

RX:
200m run
15 Toes-to-bar
10 Push Press 115/85
1 Rope Climb

INT:
200m run
15 Knees to Elbows
10 Push Press 75/45
1 Rope Climb

SC:
200m run
15 Knee Tucks
10 Push Press 55/35
3 Ground to Standing

see comments
9
Friday

Foundation

1 Hang Clean + 1 Clean + 1 Jerk
Work up to a heavy single complex for the day

WOD

For Time
12min CAP

RX:
40 Pushups
40 Front Rack Lunge 115/85
40 Pushups

INT:
40 Pushups
40 Front Rack Lunge 85/55
40 Pushups

SC:
30 Pushups
30 Front Rack Lunge 65/35
30 Pushups

see comments
8
Thursday

Foundation

Movement Review

WOD

CrossFit Total

45min Total to establish 1RM of each of the following

Back Squat

Strict Press

Deadlift

Lifts must be done in that order

see comments

What is Crossfit?

Welcome to CFM!

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