WOD

PAST WODS

Feb

16
Thursday

Foundation

EMOM 5 Minutes

Back Squat

1×2 @ 60%

1×2 @ 65%

1×2 @ 70%

1×2 @75%

1×2 @ 80%
Rest 1 Minute
E2MOM 6 Minutes

1×1 @ 85%

1×1 @ 85-90%

1×1 @ 90+%

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
15
Wednesday

Foundation

Deadlift

1×4 @ 60%

1×4 @ 70%

1×4 @ 80%

1×2 @ 90%

WOD

10 Minute AMRAP
RX:

15 GHD Sit Ups

15 OHS 60%
INT:

15 MB Sit Ups 20/14

15 OHS 55%
SC:

15 Sit Ups

15 OHS 40%

see comments
14
Tuesday

Foundation

Prep

WOD

For Time

5 rounds, each for time, of

RX:/INT:
Run 800 meters
Rest 3 Minutes

SC:
Run 400 meters
Rest 3 Minutes

Mainsite Wod 161125

see comments
13
Monday

Foundation

5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold

WOD

For Time

12 Minute Cap

21-15-9

RX:
Deadlifts @ 60%
Burpees over Bar (any style)

INT:
Deadlifts @ 50%
Burpees over Bar (any style)

SC:
Deadlifts @ 40%
Burpees over Bar (any style)

see comments
11
Saturday

Foundation

Movement Review

WOD

Partner Wod

4 Rounds
30 Seconds of Push-Ups (for max reps)
Rest 30 Seconds
30 Seconds of Chest to Bar Pull-Ups (for max reps)
Rest 30 Seconds

Rest 2 Minutes

6 Rounds of
60 Seconds of thrusters 155/105 (for max reps)
Rest 60 Seconds)

Rest 2 Minutes

4 Rounds of
30 Seconds of Burpees (for max reps)
Rest 30 Minutes

One partner works at a time while other partner is “resting”.

Score is total reps completed.

see comments
10
Friday

Foundation

3 Rounds

30 seconds Strict Pull-ups – Max Reps
Rest 30 Seconds
Handstand Hold 30 Seconds
Rest 30 Seconds
30 seconds Strict Supinated Pull-Ups – Max Reps
Rest 30 Seconds
Hollow Rock hold 30 Seconds
Rest 30 Seconds

Score is total number of Pull-Ups

WOD

3 Rounds 15 Minute Cap
RX:

10 KB Snatch each hand (Moderate)

1 L-Sit Rope Climb

20 V-Ups
INT:

10 KB Snatch each hand (Moderate)

1 Legless Rope Climb

20 V-Ups
SC:

10 KB Snatch each hand (Moderate)

1 Rope Climb

20 V-Ups
Scale to G2S as needed

see comments
9
Thursday

Foundation

“Last Man Standing”
EMOM
Push Press x 1 rep

(start at 135/95, go up 10 lb every minute until you can’t)
Front Squat x 1 rep

(start with the weight you finished Presses)
20 Wall Ball Shots

for up to 7 minutes. (If you make all 7 sets move on.)
10 Handstand Push-Ups for a maximum of 7 minutes.

If you cannot complete all HSPUs within the designated minute, your workout is over.
(Goal is to keep working for as long as possible…to be the last man/woman standing.)

WOD

ROMWOD

“Quick Chill”

see comments
8
Wednesday

Foundation

E2MOM for 10 Minutes

Front Squat

1×6 @ 65%

1×4 @ 75%

1×2 @ 80%

1×2 @ 85%

1×1 @ 90%
Followed by
Max Unbroken @ 80%

WOD

7 Minute AMRAP

5 Deadlifts
5 Hang Power Clean
10 Push Press

RX: 135/95

INT: 95/65

SC: 65/35

Core Work:

4 Rounds

20 Hip Extensions

10 Strict T2B

see comments
7
Tuesday

Foundation

Bench Press

1×5 @ 60%

1×3 @ 75%

1×1 @ 85%

1×3 @ 80%

1×3 @ 85%

1×2 @ 90%

2×8 @ 75%

WOD

10 Minute EMOM
5 Ground to Overhead (moderate dumbbell)

Max reps Double Unders
Scale to Dynamic Singles or Singles as Needed

see comments
6
Monday

Foundation

Ring Dip Scalings

WOD

14 Minute Amrap

RX:
12 KB Swing (Heavy)
2 Bar Muscle Ups
8 Ground to Standings

INT:
12 KB Swing (Heavy)
6 Chest to Bar
8 Ground to Standings

SC:
12 Russian KB Swing (Heavy)
6 Pull Ups
8 Ground to Standings

see comments

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