WOD

PAST WODS

Mar

19
Monday

Foundation

5x 100m

1 up 1 down KB walks

Perform 50m down with L arm overhead and R arm by side, then switch for return 50m.

Choose challenging weight

WOD

Nancy

5RFT
400m Run
15 OHS 95/65

Cap: 20 minutes

see comments
17
Saturday

Foundation

Movement Review

WOD

For Time
Teams of 2
Buy In of 5K Row

50 Synchronized Wall Ball Shots 20/15
30 Cleans 135/95
50 Synchronized Wall Ball Shots 20/15
20 Cleans 185/135
50 Synchronized Wall Ball Shots 20/15
10 Cleans 225/155

Int: 115/80, 155/105, 185/125

Sc: 95/65, 125/85, 155/105

see comments
17
Saturday

Foundation

Movement Review

WOD

For Time
Teams of 2
Buy In of 5K Row

50 Synchronized Wall Ball Shots 20/15
30 Cleans 135/95
50 Synchronized Wall Ball Shots 20/15
20 Cleans 185/135
50 Synchronized Wall Ball Shots 20/15
10 Cleans 225/155

Int: 115/80, 155/105, 185/125

Sc: 95/65, 125/85, 155/105

see comments
16
Friday

Foundation

Spend 10 minutes practicing and setting up for HSPU or practice getting inverted. 

Then spend 8-10 minutes building up to the heaviest weight that will be performed in your version of the workout. 

WOD

Workout 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

see comments
15
Thursday

Foundation

For Time
1000m Row
Then
800m Run

WOD

3 Rounds for Time

200m DB Farmer Carry 50/35
10 DB Push Press
15 T2B

Cap: 12min

Go at 80% today if taking the open seriously. Reduce weights or reps as needed and dont go hard on row or run.

see comments
14
Wednesday

Foundation

Thruster
1RM
20min to work

WOD

8min AMRAP

4 HSPU
4 Front Squats

Rx: 155/110
Sc: 60% of 1RM FS

see comments
13
Tuesday

Foundation

Pistol Practice
10min to practice to a progression then
8min EMOM

6 Pistols
4 C2B

Scale Reps as needed

WOD

For Time

36-24-12

Deadlifts 135/95
WallBalls 20/14
Box Jumps 20/16”

14min CAP

see comments
12
Monday

Foundation

Squat Snatch
3 sets of 5
Touch and Go
Sets across at 60-70% of 1RM

15min

WOD

2 RFT
400m Front Rack Carry 95/65
50 Air Squats
5 Tire Flips

Cap: 20 minutes

see comments
10
Saturday

Foundation

Movement Review

WOD

Teams of 2
2 RFT
1600m (200m relay)
6 Rope Climbs
50 Handstand Pushups
4 Rope Climbs
50 Box jumps 24/20”
2 Rope Climbs
50 KB Swings 53/35#

Cap: 30 Minutes

2x Ground to standings

see comments
9
Friday

Foundation

WOD

CrossFit Games Open 18.3
2 Rounds For Time of:
100 Double Unders
20 OHS 115/80
100 Double Unders
12 Ring Muscle-Ups
100 Double Unders
20 Dumbbell Snatches 50/35
100 Double Unders
12 Bar Muscle Ups
Time Cap: 14 Minutes

If competing in the open and a movement limits you entirely (no where close to completing it), perform the workout to your greatest abilities up until that movement. Then scale as needed there after, but only submit only what was correctly performed as per your required scalings. 

Basically, if you can’t do a movement at all, scale to something not in the regulations that you can perform to continue on in the workout instead of stopping early on in. But then only score what is performed within the regulations. 

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