WOD

PAST WODS

Nov

7
Tuesday

Foundation

Jazzercise Head to Head

Single elimination

Grooviest, most original jazzercise skills wins.

WOD

Oh wai-….

 

 

Nevermind, it’s a mystery WOD. 

see comments
6
Monday

Foundation

Tall Jerk
6×2

Working on Catching in full lockout with a deep knee drive. Alternate feet.

DO NOT GO UP IN WEIGHT IF YOU DONT CATCH BOTH PERFECTLY.

WOD

For Time:
800m Run
50 Pistols
50 KB SDHP 32k/24k
50 Burpees
800m Run

20min CAP

see comments
4
Saturday

Foundation

For Time

Frurph

21-15-9

Thrusters and Pullups

then Murph

Then Fran

…..Just Kidding! #MysteryWod

WOD

see comments
3
Friday

Foundation

Cluster
3-3-2-2-1-1-1
First set start at 70% of 1RM Clean and Jerk, then add weight every set.

WOD

400m Run
100m Farmer Carry 70/53
800m Run
100n Farmer Carry 70/53
400m Run

Cap: 15min

5 Burpee Penalty for dropping the KB/DBs

see comments
2
Thursday

Foundation

EMOM 12 Minutes
Min 1: 10 DB Bench (heavy)
Min 2: 8-10 Wide grip pullups (strict)
Min 3: 1 legless rope climb
Min 4: 100m run

Scale 1 legless rope to 2 rope climbs or 6 G2S

WOD

15min AMRAP
60ft Handstand Walk
60ft Broad Jump
60ft Lunge

Scale HSW to 3x distance OH DB carry 35/20

see comments
1
Wednesday

Foundation

20min to establish 1RM Pull from the floor

Conventional Deadlift
-Or-
Sumo deadlift

WOD

CF Open 14.1

10min AMRAP

30 Double Unders
15 Power Snatches 75/55

Int: 15 dubs
Sc: 30 Singles 55/35

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