WOD

PAST WODS

Feb

5
Monday

Foundation

EOMOM 12min
DU – 120 Singles
Pull – 45 sec hang from bar
MU- 3 Transition MU (2 feet on bench)
Pistol – 10 Heel assist Pistols or 16 cheater Pistols

WOD

Open WOD 15.3

14 Minute AMRAP

7 Ring Muscle ups
50 Wallballs 20/14
100 Double Unders

Int:
21 Ring Dips
50 Wallballs 20/14
50 Double Unders

Sc:
14 Ring Dips
50 Wallballs 15/10
100 dynamics or Single Unders

see comments
3
Saturday

Foundation

200m sprint for time

WOD

Teams of 2

30min EMOM

3 Deadlifts (115/75 lb)
3 Hang Power Cleans (115/75 lb)
3 Front Squats (115/75 lb)
3 Push Press (115/75 lb)
3 Back Squat (115/75 lb)

Partners will split rounds as needed. One partner working at a time. The entire round must be completed unbroken for the round to count.

Coaching note only: if an athlete scales too much in your opinion you can add weight to their bar if after 10 rounds they are still doing it with relative ease.

see comments

Pistols or pistol mobility. Spend 5-10 minutes working on cycling pistols or if unable to perform a pistol, work on ankle ROM

2
Friday

Foundation

ROMWOD

Adventure Awaits

WOD

16min AMRAP

25 Sumo Deadlift High-Pulls (95/65 lb)
25 meter Overhead Lunges (95/65 lb)
25 Pull-Ups
25 Box Jumps (24/20 in)
25 GHD Sit-Ups
25 Kettlebell Swings (24/16 kg)
25 Toes-to-Bars
25 Burpees

see comments

Pistols or pistol mobility. Spend 5-10 minutes working on cycling pistols or if unable to perform a pistol, work on ankle ROM

1
Thursday

Foundation

Based on what your “get your first” skill

10 min Emom
(based on your Pick)
DU- 15 (2-1) Single Unders to double under attempts
Pullups- 5-8 toe assisted pullups
Pistols-8 footbehind pistols
MU- 5 hips to ring

Scale as needed

WOD

Open 11.2

AMRAP in 15 minutes
9 Deadlifts (155/100 lb)
12 Push-Ups
15 Box Jumps (24/20 in)

see comments

Pistols or pistol mobility. Spend 5-10 minutes working on cycling pistols or if unable to perform a pistol, work on ankle ROM

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