WOD

PAST WODS

Jul

10
Tuesday

Foundation

Front Squat

3-3-3

Ascending weight sets.

WOD

For Time:

 

3 Legless Rope Climbs

90 Double-unders

30 Box Jumps 32/24

3 Legless Rope Climbs

30 Box Jumps 32/24

90 Double-unders

3 Legless Rope Climbs

 

15min CAP

 

see comments
9
Monday

Foundation

Deadlift

3-3-3-2-2

Ascending weight sets. 

WOD

5 rounds for Time:

 

15/12 Cal Row/Bike

15 Wall Balls (20/15)

 

15 min cap

see comments
7
Saturday

Foundation

Split Jerk

2-2-2-2-2

Ascending weight sets. Alternating.

WOD

Teams of 2

For Time

50 Hang Power Snatches 115/75

300 Double-Unders

50 C2B Pull-Ups

 

Must complete all reps of first movement before moving onto next. One person works at a time.

 

see comments
6
Friday

Foundation

Squat Clean

5-4-3-2-1

Using Jerk Blocks/Boxes

WOD

15-12-9 for Time:

 

Power Clean 185/135

Front Squat 185/135

 

15 minute time cap

see comments
5
Thursday

Foundation

Recovery Row or Bike

1000m easy

WOD

3 Rounds:

10 good mornings w PVC

10 lunge & twist

 

Accumulate 3 min in downward dog

 

Accumulate 3 min in handstand (or pike)

 

EMOM for 5 min:

20m bear crawl

-OR-

10 shoulder touches

 

10 min athlete’s choice:

  • Foam roll
  • Lacrosse Ball
  • Bands
  • Crossover Symmetry
see comments
4
Wednesday

Foundation

Movement Review

WOD

1776 Hopper WOD

800 m Run BUY IN
1) 110 Burpees
2) 68 Calories on the Rower or Bike
3) 148 DB Snatches 50#/35#
4) 116 Ring Rows
5) 82 KB Swing 24kg/16kg
6) 94 Air Squats
7) 76 Double Unders
8) 90 S2OH w/ DB 50#/35#
9) 130 Ring Dips
10) 62 HSPU’s

Teams of 2
Both team members run 800 m. simultaneously.  All other movements may be divided between partners, with only one partner working at a time.

 

see comments
3
Tuesday

Foundation

Squat Snatch

5-4-3-2-1

From the jerk blocks/boxes

WOD

For Reps:

 

6 min AMRAP

12 KB Swings (32kg/24kg)

12 Box Jumps (32″/24″)

 

Rest 2 Min

 

6 min AMRAP

12 C2B Pull Ups (regular Pull Up scalings)

12 Burpees

 

Scored as two separate WODs

see comments
2
Monday

Foundation

Back Squat

3-3-3

Ascending weight sets at 75-85% 1RM

WOD

3 RFT

400 m Run

20 Thrusters 95/65

 

18 min Time Cap

see comments

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