WOD

PAST WODS

Sep

20
Wednesday

Foundation

Fundamentals:Wallball
5-7 min to practice efficiency strategies on wallball

WOD

Kelly

5RFT

400m Run
30 Box Jumps 24/20
30 Wallball Shots 20/15

Cap: 35 Minutes

see comments
19
Tuesday

Foundation

EMOM 6 Minutes
Min 1: 3 Kipping Pullups (1 second pause at top with push away)
Min 2: 20 Hollow Rocks

Scale:
EMOM 6 Minutes
Min 1: 5 Beat Swings + 3 Kip Swings
Min2: 15 Hollow Rocks

Then…

Test-in: Max Unbroken Pullups

WOD

7 RFT
7 SDHP 95/65
7 Ring Dips

Cap: 12 Minutes

see comments
18
Monday

Foundation

Test-in
Power Snatch
HSOD

Goal is heaviest performed lift without technical imperfections

15 minutes

WOD

Death by:
Push Press 135/95

Increase by 1 rep EMOM until failure

Then death by:
Back squat

Start at half of the reps completed during Push press (round up) and then add 1 EMOM

Scale to 60% of 1RM Push Press

see comments
17
Sunday

Foundation

1 1/4 Front Squat+ 1 Front Squat.
Work to a HSOD

WOD

WOD: Teams of 2

For Time

50 C2B Pullups
300 M Run
50 Burpees
300 M Run
50 Power Snatches 115./85
300 M Run
50 Toes 2 Bar
300 M Run

300m Runs must be done with both partners running and a plate overhead 45/25
Both partners must have plate overhead to advance.

see comments
15
Friday

Foundation

Happy 5 year Anniversary to CrossFit Manatee!

We could not have made it this far without you guys!

Foundation:
Snatch
2-2-2-2 @ 60% of Snatch 1RM

WOD

Team WOD:
“LOD”

For Time:
4 rounds:
10 Snatches (135/95)
50 Double Unders

Rest 5 min
then

12-9-6
C&J (135/95)
Pullups
Dips
Running clock
Teams of 2

see comments
14
Thursday

Foundation

Foundation:
Strict Press
10 min to find 3RM

WOD

“21 Guns”

21 minute AMRAP

400 meter Run
21 Push-Ups
21 Box Jumps (24/20)
15 Burpees
9 Pull-Ups

see comments
9
Saturday

Foundation

Movement Review

WOD

Teams of 3

5RFT
6 Rope Climbs
20 Wallballs 20/15
15 Bench Press 185/165
200m Buddy Carry

One one person needs to be carried.

Break reps up as needed

3:1 Ground to standings

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