WOD

PAST WODS

Nov

9
Friday

Foundation

Points of Performance:

Running

Toes to Bar

 

WOD

“Cement Mixer”
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar

Scale T2B to Knees to Elbows, Knee Ups, or Toes to Rig

see comments
8
Thursday

Foundation

Points of Performance:

Power Cleans

Burpees

 

WOD

“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

see comments
7
Wednesday

Foundation

Points of Performance:

Power Snatch

Toes to Bar

 

WOD

“Weightlifting Wednesday”
EMOM 10
0:00 – 5:00: 3 Pausing Snatch Deadlifts
5:00 – 10:00: 3 Snatch High Pulls

rest 5 minutes

10 Minutes to:
Build to a Heavy Power Snatch

followed by…

“Head to Toe”
AMRAP 8
10 Toes to Bar
10 Burpees

Scale T2B to Knees to Elbows or Knee Ups

see comments
6
Tuesday

Foundation

Points of Performance:

Wall Balls

Deadlifts

Lateral Bar Over Burpees

 

WOD

“Frank the Tank”


5 MIN AMRAP 
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

REST 5 MINUTES

5 MIN AMRAP:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

REST 5 MINUTES

5 MIN AMRAP:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

 

 

 

 

see comments
5
Monday

Foundation

Points of Performance:

Snatches
Overhead Squats
Chest to Bar Pull Ups

 

WOD

“Snake Bite”
Option A:
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
__________________
Option B:
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pull-ups
__________________
Option C:
For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

 

Scale Pull Ups to Ring Rows

see comments
3
Saturday

Foundation

Points of Performance:

Wallballs

Deadlifts

WOD

In Teams of 2

 

“Hot Potato”

2 Rounds for Time

400 Meter Run, 50 Wallballs (20/14)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 20 Burpee Box Jump Overs (24/20)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 50 Wallballs (20/14)

 

Alternate running and task.

3.2.1. Go athlete 1 runs 400m while athlete 2 completes 50 wallballs, when both are complete with their task then athlete 2 goes for a 400m run while athlete 1 completes 35 deadlifts. Keep the same pattern until workout is complete.

 

see comments
2
Friday

Foundation

Points of Performance:

Clean and Jerk

WOD

“Hot Tamale”
2 Rounds For Time:

In Teams of 2 Relay style
400 Meter Run
30/21 Calorie Row
25 Burpees
20 Clean & Jerks @40% of 1RM

see comments
1
Thursday

Foundation

Points of Performance:

Pushups

Pullups

 

 

WOD

“Barbara”
5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Rest 3:00 Between Rounds

Scale Pull-ups to jumping or toe-assisted Pull Ups or to Ring Rows

Scale Push Ups to Ring Push Ups, if necessary, in order to maintain midline tension.

see comments

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