WOD

PAST WODS

Jan

19
Friday

Foundation

5 Rounds for Time
30 Double Unders
10 HSPU

Scale as needed

10min CAP

WOD

3 Rounds for Time
30 Wall Balls 20/14
10 Deadlifts 225/135

see comments
18
Thursday

Foundation

Snatch Balance
15min to find 1rm

WOD

For Time:
20 BS 185/125
400m Run
20 BS 185/125
Rx+ 225/155
Int: 155/105
Sc: 135/95

see comments
17
Wednesday

Foundation

5 min time Cap
Strict Chin Up
3 sets to find max reps
Score is combined total of chinups completed in the 3 sets.

WOD

“Chelsea”
30min EMOM
5 Pull-Ups
10 Push-Ups
15 Air Squats
Score is total Rounds completed.
If you do not complete a round during the minute you must sitout the next round.
Int/Sc:
3 Pull-ups
7 Push-ups
10 Squats rep

see comments
16
Tuesday

Foundation

14min AMRAP
5 Power Snatch 95/65
10 Box Jump Over 16/12

WOD

12min CAP
4 Hang Cleans
4 Front Squats
4 Shoulder to OH
Barbell should be setup at 80% of 1RM S2OH

see comments
15
Monday

Foundation

Test Out
20min to establish 1RM Thruster (from rack)

WOD

Test Out
20min AMRAP
Max Thrusters 135/95
EMOM perform 3 Burpees
Rx+ 5 Burpees
Int: 115/75
Sc: 95/65
Record Total Thrusters performed.
First minute is all thrusters

see comments
13
Saturday

Foundation

Movement Review 

WOD

Team Whitten

5 RFT
22 KB Swings 32/24k
22 Box Jumps 24/20
400m Run
22 Burpees
22 Wallballs 20/15

Rx+: Solo

One person works at a time. Divide reps up as needed

Runs are done together (within arm length of partner or 3 burpee penalty for buddy abandonment).

see comments
12
Friday

Foundation

WOD

The Lyon

5RFT

7 Squat Cleans 165/115
7 S2OH 165/115
7 Burpees C2B

Rest 2 min between rounds

Rx: Bar is 6” above fully extended arm height.

25 minute cap

 

Then

ROMWOD

see comments
11
Thursday

Foundation

E3MOM 12min
10 KB SDHP
8 KB KB Swings
6 KB Goblet Squats
4 KB Snatches
2 Single-arm KB OHS

Scale OHS to 2:1 single arm OH Lunges

MUST alternate EVERY rep on KB snatches and OHS(every 2 reps for lunges)

Rx+: 70/53 lbs
Rx: 53/35 lbs
Int: 35/26 lbs
Sc: OH Lunges

WOD

Overhead Squat
3 Rep Max

see comments
10
Wednesday

Foundation

Movement Review

WOD

800m Run or 1000m row
Then…

5RFT
15 T2B
10 DB squat Cleans 50’s/35’s
5 MU (any style)

Int:15 Ring dips
Sc: 10 ring dips

5 Burpee penalty for dropping the Dumbbells.

see comments
9
Tuesday

Foundation

4min AMRAP
5 Power Snatches 95/65
10 Power Wallball 20/15

4min AMRAP
5 Power Snatches
2 Wallclimbs

4min AMAP
5 Power Snatches
10 calories assault bike/rower

Rest 2 min between amraps

WOD

Max reps Push press 135/95
Rest 2min
Max reps Push Jerk 155/105
Rest 2min
Max reps split jerks 185/125

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