WOD

PAST WODS

May

31
Thursday

Foundation

5 Rounds of the Power Snatch complex:

1 Power Snatch from the ground

1 Power Snatch from low hang

1 Power Snatch from high hang

 

Weight is the same for all five rounds.

WOD

“Marguerita”

50 Reps For Time:

burpee

pushup

jumping jack

situp

hand stand

 

1 rep= all 5 movements

 

 

 

see comments
30
Wednesday

Foundation

Squat Mobility:

Squat assessment

Spend 5 minutes mobilizing hamstrings and/or rolling lumbar spine

Re-test progression. Note difference.

then…

EMOM for 5 min:

Thruster @ 80% 1RM

WOD

3 RFT:

21 power cleans (115/75)

27 burpees

27 GHD sit-ups

 

Scale GHD sit-ups to Med Ball sit-ups

see comments
29
Tuesday

Foundation

Rope climbs

10 min to practice

 

then…

 

2 min AMRAP:

Rope climb

WOD

12-9-6:

Strict c2b pull ups

OHS (155/115)

 

Strict c2b pull up scalings: strict pull ups OR ring rows

see comments
28
Monday

Foundation

Movement Review

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

WOD

For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Partition the Pull-Ups, Push-Ups, and Squats as needed.
Start and finish with a mile run.

Rx+: All with a Weight Vest (20/14 lb) and/or Unpartitioned

Scale to Half Murph:
800 m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 Run

Partition as needed.

see comments

26
Saturday

Foundation

WOD

see comments

Skill:

Power Clean

15 min to find 1 rm

then…

3×3 @ 80%

 

WOD:

4 RFT:

200m backward run

200m farmer carry
                 (90/50)*

 

*45/25 plates in each hand

25
Friday

Foundation

Weighted ring dip

15 min to find 1rm

then…

WOD

EMOM for 6 min:

4 dips

4 pistols

see comments

2 min AMRAP:

push ups

 

2 min AMRAP:

Wall Balls (20/14)

 

2 min AMRAP:

box jumps (24″/20″)

 

AMRAPs completed consecutively with a 6-min running clock, no rest between

24
Thursday

Foundation

Back Squat

5×5

Working up to a heavy set of five.

WOD

15 min AMRAP:

Sprint 100m

10 GHD sit ups

5 squat cleans (155/115)

5 bar-facing burpees*

 

*Same standard as in Open

Scale GHD sit-ups: MB situps

see comments
23
Wednesday

Foundation

Squat Mobility:

– Learn air squat progression part 1:

http://gymnasticswod.com/content/air-squat-progression-pt1

– Spend 5 minutes mobilizing hips (external rotation)

– Re-test progression. Note difference.

WOD

Skill:

Pang Progression (C&J)

5×3

(Stay Light)

see comments

For Time:

50 inverted burpees

 

https://www.youtube.com/watch?v=mHjude_kmD

22
Tuesday

Foundation

Strict Press

4×2

Working up to a heavy set of two

WOD

4 RFT:

30 second Handstand Hold

16 KB snatches (24kg/16kg)

see comments
21
Monday

Foundation

WOD

HERO WOD:

“Nukes”

8 min to complete:

Run 1 mile

Max rep DL (315/225)

 

10 min to complete:

Run 1 mile

Max rep pwr clean (225/155)

 

12min to complete:

Run 1 mile

Max rep OHS (135/95)

 

No rest between rounds. Score is total reps of barbell movements completed. 

see comments

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