WOD

PAST WODS

Oct

7
Saturday

Foundation

Tire flip 50m  For time

WOD

30min AMRAP
2 Clean and Jerks
2 HSPU
2 Wallballs
4 Clean and Jerks
4 HSPU
4 Wallballs

Continue to add 2 reps every round

see comments
6
Friday

Foundation

3 Low hang clean pulls
5×3 @ 105%-110% of 1RM Power Clean

WOD

3RFT
Run 400m
21 Hang Power Snatches 75/55
12 Pullups

see comments
5
Thursday

Foundation

Fundamentals
Kipping practice for toes 2 bar

Then…

Max consecutive Toes-2-Bar.

Int: K2E
Sc: Knee Raises

Reps have to be strung together.

WOD

10-20-30-20-10

Box Jump Overs 20/16
Sit-ups
Power Wallballs
3x Double Unders

Cap: 25 min

Scale as needed

see comments
4
Wednesday

Foundation

Bench Press
2-2-2-2-2-2

WOD

Nasty Girls
3 RFT
50 Squats
7 Ring MU
10 Hang Power Cleans 135/95

Int: Mu to 3:1 Ring dips
Sc: Mu to 2:1 Ring dips

Scale weight to 50-60% of Power clean

Cap: 16 minutes

see comments
3
Tuesday

Foundation

Low hang “no feet” snatches.

3-3-2-2-1-1-1

Build to a technically proficient triple as first work set. Increase weight each set.

Get as close to parallel without breaking parallel as possible

WOD

For Time
2000m Row

see comments
2
Monday

Foundation

EMOM 12

Min 1:
10 Wallballs 20/15 &
5 Seated Box Jumps
Min 2 : Rest

Score is tallest seated box jump height performed

WOD

Max Reps

2 Min AMRAP
Burpees

2 min rest

2 Min AMRAP
Thrusters 45/35

2 Min rest

2 Min AMRAP
KB Swings 53/35

2 Min Rest

2 Min AMRAP
30ft Sprints

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