WOD

PAST WODS

Jan

7
Saturday

Foundation

4 Rounds of

6 Front Squats @ 60% of 1RM Clean
Rest 90 Seconds
12 Ring Rows
Rest 90 Seconds

16 Minute Cap

WOD

For Time:

Teams of 2

Partners alternate to complete 10 rounds each

5 Power Cleans
10 Box Jumps

RX: 60% 24/20
INT: 60% 20/16
SC: 40% 16/12

see comments
6
Friday

Foundation

Clean
4×3 @ 70%

WOD

20 Minute AMRAP

RX:
10 Chest to Bar
20 Pistols, alt.
10 Box Jumps 36/28

INT:
10 Pull Ups
20 Pistols, alt.
10 Box Jumps 24/16

SC:
10 Pull Ups
20 Pistols, alt.
10 Box Jumps 16/12

Mainsite WOD: 161204

see comments
5
Thursday

Foundation

Deadlift
3×5 @ 70%

WOD

For Time:
21-18-15-12-9-6-3
16 Minute Time Cap

RX:
GHD Sit-ups
Shoulder to Overhead @ 60% of 1rm Push Press

INT:
Med Ball Sit-ups 20/14
S2O @ 50%

SC:
Sit-ups
S2O @50%

see comments
4
Wednesday

Foundation

Max L-Sit Hold for time
Four Attempts

WOD

For Time:

RX:
400 Meter Run
20 Clean and Jerks 70%
400 Meter Run

INT:
400 Meter Run
20 Clean and Jerks 60%
400 Meter Run

SC:
400 Meter Run
20 Clean and Jerks 50%
400 Meter Run

Any Style Clean is allowed.

see comments
3
Tuesday

Foundation

1 Rep Max Push Press

WOD

3 RFT

All Levels:
12 Power Snatches (Heavy)
12 Pull-Ups

see comments
2
Monday

Foundation

Movement Review

WOD

“2017”

For Time:

Run 800m
20 Pull-Ups
30 Push Ups
40 Sit Ups
50 Air Squats
60 Double-Unders
17 Ground to OH 95/65
60 Double-Unders
50 Air Squats
40 Sit Ups
30 Push Ups
20 Pull-Ups
Run 800m

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