WOD

PAST WODS

Jul

21
Saturday

Foundation

Movement Review

WOD

For Time

 

1 Round of

100 Double Unders

16 Deadlifts 155/105

16 Hang Power Cleans

16 Push Jerks

 

2 Rounds of

50 Double Unders

8 Deadlifts 155/105

8 Hang Power Cleans

8 Push Jerks

 

4 Rounds of

25 Double Unders

4 Deadlifts 155/105

4 Hang Power Cleans

4 Push Jerks

 

One bar for each athlete. One.

Scale Double Unders to 2:1 Singles.

see comments
20
Friday

Foundation

Tall Power Snatch

5-4-3-2-1

WOD

Teams of 2
16 min AMRAP

8 Partner Wall balls
8 Synchronized Burpees
8 Synchronized T2B
8 Synchronized KB Swings 24kg/16kg

see comments
19
Thursday

Foundation

Rowing Intervals
5 Rounds
1 min Row at 80% effort
1 min Rest

then

Romwod

WOD

For Time
10-9-8-7-6-5-4-3-2-1

Burpee Box Jump overs 20″/16″

plus

10 Unbroken Wall Balls*

*10 Wall Balls after each round, 100 total.
Every round of Wall Balls should be done unbroken. If you break, coach will give you a lighter ball.

see comments
18
Wednesday

Foundation

Front Squat

10-8-6-4-2

Ascending weight sets. 

WOD

For Time

“Gracibel”

 

15 Clean and Jerks

15 Snatches

 

Rx 135/95

Any style Clean from floor, any style Jerk, any style Snatch from floor. One bar for each athlete. One.

8 min CAP

see comments
17
Tuesday

Foundation

12 min EMOM

Min 1: 5-8 Strict Pull Ups
Min 2: 5-8 PERFECT Pushups
Min 3: 4 Single-Leg Deadlifts 24kg/16kg KB’s

 

Scale Pull Ups to toe assisted Pull Ups or challenging Ring Rows. Push ups are not hand release. Scale to Ring Push Ups.

WOD

4 Rounds for Time
10 C2B Pull Ups
15 HR Pushups
20 Goblet Lunges (Alt) 24kg/16kg

These ARE hand release Push Ups. Scale to Ring Push Ups. Scale C2B Pull Ups to regular Pull Ups, Toe Assisted or Jumping Pull Ups, or Ring Rows.

13 minute time cap.

 

see comments
16
Monday

Foundation

Tall Power Clean

5-4-3-2-1

Ascending weight sets

WOD

20 min AMRAP

400m Run

20 Sit Ups

30 Push Press 45/35

40 Air Squats

50 Double Unders (scaled to 2:1 singles)

see comments
14
Saturday

WOD

3 Rounds for total reps:

 

2 min clock: 100m sprint then max power snatches (135/95)

1 min REST

2 min clock: 100m sprint then max Toes to Bar (Scaled to Knee Raises)

1 min REST

see comments
13
Friday

Foundation

Squat Clean

5-4-3-2-1

Using Jerk Blocks

WOD

12 min AMRAP

 

15 MB Cleans (20/14)

3 Pull ups

15 MB Cleans (20/14)

6 Pull ups

15 MB Cleans (20/14)

9 Pull ups

etc..

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

see comments
12
Thursday

Foundation

800m Run

For Time

WOD

For Time:

10 Front Rack Lunge Steps (155#/105#)
20 KB swings (32kg/24kg)
30 T2B
40 Deadlifts (155#/105#)
30 T2B
20 KB swings (32kg/24kg)
10 Front Rack Lunge Steps (155#/105#)

Lunge steps are alternating.
T2B scaling: Knee Raises

25 min Time Cap

see comments
11
Wednesday

Foundation

Squat Snatch

5-4-3-2-1

Using Jerk Blocks

WOD

“Betty”

5 Rounds for Time

 

12 Push Presses 135#/95#

20 Box Jumps 24″/20″

 

20 min Time Cap

see comments
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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