WOD

PAST WODS

Oct

19
Wednesday

Foundation

Dead Lift

3-3 @75%

WOD

“McGhee”

30 Min AMRAP

RX

5 Dead Lifts 275/185
13 Push-ups
9 Box Jumps 24/20

INT

5 DL 215/125
13 Push-ups
9 Box Jumps 20/16

SC

5 DL 155/ 75
13 Push-Ups
9 Box Jumps 16/12

see comments
18
Tuesday

Foundation

2-2-2-2-2
Snatch @ 80%

WOD

16 Min EMOM

RX

Even:
4 Front Squats @ 60%
ODD:
2 Rope Climbs

INT

Even:
4 Front Squats @ 50%
Odd:
2 Rope Climbs

SC

Even:
4 Front Squats @ 40%
Odd:
6 Ground to Standing

3:1 Ground to Standing

see comments
17
Monday

Foundation

10 Minutes to find max weighted Ring Dip

WOD

14 Min EMOM

Even Minute:
100 M Run with Plate
Plate held overhead for RX and at chest if wanting to scale

Odd Minute:
Max Burpees

RX 45/25
INT 25/10
SC 15/5

Score is total number of Burpees completed

see comments
15
Saturday

Foundation

Tabata 2 Rounds

Cal Row
Wall Ball
Med Ball Sit-ups
Hip Extension

Scale as needed

WOD

Teams of two
For Time

200 Ring Rows
200 Push-Ups
200 T2B
200 Wall Ball 20/14

Scale as needed

Each team will have a Med Ball, if the Med Ball hits the ground at any time 10 burpee penalty per partner.

see comments
14
Friday

Foundation

15 Minutes 5 sets of 5 strict press @ 80%

WOD

10 Rounds for Time

3 Dead Lifts
2 Power Cleans
1 Shoulder to Overhead

RX 80%
INT 65%
SC 50%

% of Power Clean 1rm

see comments
13
Thursday

Foundation

20 Minutes to find 3rm Back squat

WOD

12 Min AMRAP

2-4-6-8-…

RX

Power Snatch 70%
HSPU
Pistols

INT

Power Snatch 60%
Hand Stand Push-Ups
Pistols

SC

Power Snatch 50%
Pike Push-Ups
Pistols

see comments
12
Wednesday

Foundation

Movement Review

WOD

“Bull”

40 Minute Cap

2 RFT

RX

200 Double-Unders
50 OHS 135/95
50 Pull-Ups
1 Mile Run

INT

200 DU
50 OHS 95/65
50 Pull-Ups
1 Mile Run

SC

200 SU
50 OHS 65/35
50 Pull-Ups
1/2 Mile Run

see comments
11
Tuesday

Foundation

15 Minutes to find 3rm Split Jerk

WOD

For Time

15 Min Cap

400 M Run
20 Front Squat
400 M Run
15 Front Squat
400 M Run
10 Front Squat
RX 135/95
INT 95/65
SC 65/35

see comments
10
Monday

Foundation

10 Minutes to find max unbroken Strict Pull ups

WOD

For Time

25 Minute Cap

RX

40 Pull-Ups
30 Burpees
20 T2B
10 HSPU
5 Muscle-Up
20 Pull-Ups
15 Burpees
10 T2B
5 HSPU

Scale as Needed

see comments
8
Saturday

Foundation

12 Min Emom

2 HSPU
4 Pistols (alt.)

Scale as needed

WOD

“Loredo”

6 RFT

All Levels

24 air squats
24 Push-Ups
24 Walking Lunge Steps
400 M run

Scale as needed

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