WOD

PAST WODS

Oct

31
Monday

Foundation

20 Minutes to find 1rm Snatch

WOD

20 Minutes to find 1rm Clean and Jerk

10 Minutes to warm up for each movement followed by 10 minutes with 3 attempts to find
1rm

see comments
29
Saturday

Foundation

Drop Clean
3-3-3-3-3 @ 40% of 1RM Squat Clean

WOD

Partner Wod
FGB Timing
3 Rounds
Tire Flips
Sledgehammer Tire
Rope Climbs
Wall Ball 20/14
Toes to Bar
Rest
Scale as needed

see comments
28
Friday

Foundation

Behind the Neck Jerk

3-3-3-3-3 @60%

WOD

12 Minute EMOM
RX:
Odd Minute: 8 DeadLift @ 40%
Even Minute: 4 Strict L-Sit Pull-Ups
INT:
Odd Minute: 8 DeadLift @ 40%
Even Minute: 4 Strict Pull-Ups Followed by L-Sit Hang for 15 Seconds
SC:
Odd Minute: 8 DeadLift @ 30%
Even Minute: 4 Strict Pull-Ups Followed by L-Sit Hang for 5 Seconds

see comments
27
Thursday

Foundation

3 Position Power Snatch
5 sets x 3 reps
(1x high hang + 1x hang + 1x floor) @ 50-70% of 1rm

WOD

14.1
10 Minute AMRAP
RX:
30 Double Unders
15 Power Snatch 75/55
INT:
15 Double Unders
15 Power Snatch 55/35
SC:
30 Single Unders
15 Power Snatch 35/15

see comments
26
Wednesday

Foundation

8 Minute AMRAP
RX:
20 GHD
10 Thruster 75/55

INT:
20 Med Ball Sit-ups 20/14
10 Thruster 55/35

SC:
20 Med Ball Sit-ups 14/10
10 Thruster 35/15

 

WOD

Group Cooldown:
ROMWOD
“Just Give Me A Minute”

see comments
25
Tuesday

Foundation

Snatch Pull
3-3-3-3-3 @ 75%

WOD

12 Minute EMOM

Odd Minute: 15 Russian KB Swing
Even Minute: 10 Goblet Squats

All Scalings use moderate weights. Same KB for each movement

see comments
24
Monday

Foundation

Squat Therapy

WOD

5 RFT

RX:
10 Wall Ball 20/14
10 T2B

INT:
10 Wall Ball 14/10
10 K2E

SC:
10 Wall Ball 10/6
10 Knee Tucks

see comments
22
Saturday

Foundation

10 Min Emom

4 Pull-Ups
4 Air Squats

WOD

Partner Wod

Buy in 50 Burpees

16 Rounds
4 Deadlift 225/185
16 air Squats

12 Rounds
4 Cleans 185/135
12 Walking Lunges

8 rounds
4 Snatches 135/95
8 Wall Ball 20/14

4 Rounds
4 Thrusters 95/65
4 Pistols

Cash Out 50 Burpees

Partners alternate each movement

Scale as Needed

see comments
21
Friday

Foundation

Push Press

5-5-5- @ 80%

WOD

3 RFT

20 Minute Cap

RX

20 RKB Swing 24/16
200 M Run
20 Box Jumps 24/20
200 M Run

INT

20 RKB Swing 16/12
200 M Run
20 Box Jumps 20/16
200 M Run

SC

20 RKB Swing 12/8
100 M Run
20 Box Jumps 16/12
100 M Run

see comments
20
Thursday

Foundation

20 Minutes to find 3rm Over Head Squat

WOD

5 RFT

15 Minute Cap

RX

10 Hang Power Snatch 95/65
5 Pull-ups
2 Ring Muscle Ups

INT

10 Hang Power Snatch 75/50
5 Pull-ups
5 Ring Dips

SC

10 Hang Power Snatch 55/35
5 Pull-ups
5 Ring Dips

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