WOD

PAST WODS

Dec

30
Saturday

Foundation

WOD

Teams of 3

Complete as many as possible in 30 minutes
Pick order as desired

Annie
50-40-30-20-10
Double Unders
Sits

Fran
21-15-9
Thrusters 95/65
Pullups

Diane
21-15-9
Deadlifts 225/155
HSPU

Grace
50 Clean and Jerks 135/95

Isabel
50 Snatches 135/95

Amanda
9-7-5
Squat Snatches 135/95
Muscle Ups

Jackie
1000m Row
50 Thrusters 45/35
30 Pullups

see comments
29
Friday

Foundation

Turkish Get-up
Build to a heavy 2 (alternating)

Can’t dump the weight while switching arms

WOD

For time:

10 S2OHs 185/125
50 Double Unders
8 S2OH
40 Double Unders
6 S2OH
30 Double Unders
4 S2OH
20 Double Under
2 S2OH
10 Double unders

Bar starts from floor

see comments
28
Thursday

Foundation

EMOM 13 Minutes
12 Wallballs 20/15

WOD

21-15-9

Pullups
Deadlifts 225/155
Bar-facing Burpees

see comments
27
Wednesday

Foundation

Movement Review

WOD

5RFT
400m Run
15 Squat Cleans 155/105
20 Ring Dips

Rx+ 20lb vest

Cap: 35 minutes

see comments
23
Saturday

Foundation

Movement Review

WOD

“Twelve Days of Christmas”

1 rope climb
2 deadlifts (225/135)
3 HSPU
4 med ball cleans (20/14)
5 squats
6 kettlebell swings (24k/16k)
7 situps
8 wall ball shots (20/14)
9 burpees
10 medball OH lunges (20/14)
11 toes-to-bar
12 kettlebell taters (24k/16k)

This WOD is performed like the song for which it’s named. First, you do one rope climb. Next, you do two deadlifts, then one rope climb. Then, you do three HSPU, two deadlifts, and one rope climb. Continue until you’ve finished all twelve “days” of the WOD!

see comments
22
Friday

Foundation

For Time:
50 HSPU

Perform 20 double-unders EMOM

12min CAP

WOD

Front Squat

10-8-6-4-2-1-1

see comments
21
Thursday

Foundation

7min AMRAP

7 Hang Power Cleans 55/45
7 Thrusters 55/45
7 Ring Rows

Goal is 10+ Rounds

WOD

10 Thruster (155/115)
Run 200m
15 Thruster (135/95)
Run 400m
20 Thruster (115/65)
Run 800m

Rx+
175/130 -155/115-135/95

see comments
20
Wednesday

Foundation

Movement Review

WOD

20 Clean & Jerks 135/95
30 Toes to Bar
5 Rope Climbs
10 Clean & Jerks 155/115
24 Toes to Bar
3 Rope Climbs
5 Clean & Jerks 185/135
18 Toes to Bar
1 Rope Climb

see comments
19
Tuesday

Foundation

10min EMOM
100m Sprint

WOD

21-15-9:
Med Ball Situp
Wall Ball 241
MB Clean

Rx: 20/15

see comments
18
Monday

Foundation

Strict DB Press
4×10

Super set with
4×10 Front Rack DB Lunges with the same weight.

WOD

3 Rounds for Reps

1 min Burpee
1 min Power Snatch (115/75)
1 min Box jump (24/20)
1 min Thruster (115/75)
1 min Pull-ups
1 min Rest

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