WOD

PAST WODS

Jun

7
Thursday

Foundation

Snatch High Pull

3×3

WOD

Regionals 2018 WOD #4

For time:

2 rounds of:

10 Snatches (any style) 135/95

12 bar facing burpees*

Then

2 rounds of:

10 Snatches (any style) 75/55

12 bar facing burpees*

 

10 min time cap

Athletes change their own weights for new snatch weight.

*Open workout standards  

see comments
6
Wednesday

Foundation

Squat Mobility:

– Air Squat progression and assessment.

– Spend 5 minutes mobilizing ankles

– Re-test progression. Note difference.

then…

Split Jerk from the rack

15 min to find best heavy set of 3

(goal is technical perfection — sloppy reps count as fails)

 

WOD

For Reps:

2 min KB swings (16/12)

2 min pullups

2 min KB swings (16/12)

2 min burpees

2 min KB swings (16/12)

2 min GHD situps

 

GHD situps can be scaled to Med Ball situps 20/15

see comments
5
Tuesday

Foundation

Weighted Pistol

20 min to find 1RM

 

Don’t have an RX pistol yet? Work on the least assisted version you can get. We have lots of options!

WOD

“Legless”

for time:

27 thrusters (95/65)

4 legless rope-climbs

21 thrusters

3 legless rope-climbs

15 thrusters

2 legless rope-climbs

9 thrusters

1 legless rope-climbs

 

Scalings for legless rope climbs: regular rope climbs, 2:1 Ground to standing

 

see comments
4
Monday

Foundation

Weighted Good Morning

5×5

Ascending weight sets

WOD

10 min AMRAP:

4 wall walks

4 single leg burpees

4 jumping lunges

 

Single-leg burpees can be scaled to regular burpees.

Jumping lunges can be scaled to lunge steps.

see comments
2
Saturday

Foundation

Front squat

3 x 7 @ 70% 1RM

 

All sets at 70%

WOD

“Cindy XXX”

20min AMRAP:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

 

Pull-up scalings: jumping or toe assisted, ring rows

Push-ups can be scaled to ring push-ups

 

see comments
1
Friday

Foundation

5×3 of the complex:

1 Bar Bell roll out

1 muscle clean

1 shoulder press

 

WOD

8 min AMRAP:

10 toes-to-bar

10 lunge steps

Run 200m

see comments

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