WOD

PAST WODS

Jun

27
Saturday

Foundation

Low-hang squat clean
15 min to find 2rm
… then 5×1 @ 90%

WOD

Pet Rock!
In teams of 2:

50 pullups
40 KBs (16k/12k)
30 box jmp (24”/20”)
20 toes-to-bar
10 HSPU
10 TGU (16k/12k)
20 toes-to-bar
30 box jmp (24”/20”)
40 KBs (16k/12k)
50 pullups
10 burpees (alternating, w/”rock” pass)

One partner must hold the “pet rock” while the other works. If the rock hits any horizontal surface for any reason, it’s an immediate 5-burpee penalty for the whole team.

see comments
26
Friday

Foundation

Movement Review

WOD

“Level Up”

30 Minute AMRAP

25 Deadlifts
25 Push-ups
20 HPC
20 Ring Push-ups
15 S2OH
15 HSPU
10 Power Snatch
10 Strict HSPU
5 Squat Snatch
5 Deficit 4” Strict HSPU

Rx+ 155/105
Rx: 135/95
Int: 115/85
Sc: 95/65

see comments
25
Thursday

Foundation

Hatch 9-2
Back Squat
5x 65%
3x5x 75%
Front Squat
4x5x 65%

WOD

EMOM 7 min
10 Ring dips
Max Med ball situps

Score is total situps completed

For medball situps, keep arms extended and pointing to the sky

see comments
24
Wednesday

Foundation

5 Super sets:

Hack Squat 10 reps

Weighted Glute bridge 10 reps

Build to a “comfortable” heavy set of 10 for each.

Perform both movements without rest in between.

WOD

Row 2000m for Time

*Some may need to start with Row

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