WOD

PAST WODS

May

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
19
Saturday

Foundation

Snatch High Pull

5×5 @ 70-80% of 1RM

WOD

Team “Cindy”

20 min AMRAP:

5 pull-ups

10 push-ups

15 squats

*teams of 3 with one person working at a time. Team cannot move on until all reps for a given movement are complete. members can alternate reps or divide them up as they wish.

see comments
18
Friday

Foundation

Muscle up
20 min to practice or learn.

then..

EMOM for 6 min:
Odd: 2 MUs
Even:2 HSPU

WOD

“Amanda”

9-7-5:

muscle-up

squat snatch (135/95)

see comments
17
Thursday

Foundation

Squat Clean Thruster

15 min to find 1RM

then…

EMOM for 6 min:

3 squat clean thrusters @ 50%

WOD

3 Rounds:

Run 600m

 

Rest 2 min between rounds

see comments

 

16
Wednesday

Foundation

Rope climb practice

– AND/OR –

Movement review for WOD

WOD

For time:

15 Squat clean (155/115)

30 Toes to bar

30 Box jumps (24”/20”)

15 Muscle-ups

30 DB sh2oh (35s/20s)

30 Double-unders

15 Thrusters (135/95)

30 Pull-ups

30 Burpees

300ft OH lunge steps (45/25)

 

Cap: 30 minutes

 

3:1 ring dips

see comments
15
Tuesday

Foundation

Squat Snatch
3×3
(touch and go)

WOD

8 min AMRAP:
12 toes-to-bar
15 kbs (24kg/16kg)
21 sdhp (24kg/16kg)

see comments
14
Monday

Foundation

Overhead Squat
15 min to find 1rm
then…
2×5@ 70%

WOD

For time:
Run 800m/Row 1000m
30 pull-ups
40 push-ups
50 wall balls (20/14)
60 double-unders

see comments
12
Saturday

Foundation

Beach WOD with CrossFit Bradenton

WOD

Coquina Beach 9am

see comments
11
Friday

Foundation

Helen
3 RFT
400m Run
21Kbs Swings 24/16
12 Pullups

15min Time CAP

Scale run to 200m if needed

WOD

For Time

15-12-9:
kb tater (24kg/16kg)
Burpees

see comments
10
Thursday

Foundation

Thruster
3×3
From the rack

WOD

16min EMOM
Min 1-14/12 cal row/bike
Min 2-10 HSPU
Min 3-Max DU
Min 4-Rest

Int:
10/8 cal
6 HSPU
Max DU

Sc:
8/6 Cal
10 Seated Presses
Max Single Unders

see comments
9
Wednesday

Foundation

Rope Climbs

3min Max Reps

Don’t forget your tall socks!

WOD

For Time

21-15-9:
Front Squats (135/95)
Box Jumps 24/20

400m run between the 21-15 and between the 15-9

see comments
8
Tuesday

Foundation

Strict Press
15 min to find 3rm

WOD

For Time:

21-15-9:
Medball Clean
Ring dip
MB Situps

15min CAP

see comments
7
Monday

Foundation

Front Squat
5×5

WOD

12 min AMRAP:
100m Sprint
30 Kbs (24kg/16kg)
10 L pull-ups
30 air squats

Scale:
L pullup = 10 Strict Pullups and 20 second L-sit hold

see comments
5
Saturday

Foundation

10 min to practice:
1-arm KB snatch
1-arm Russian KB swing

then…

EMOM for 6 min:
Odd: 10 1-arm kb snatch (alternating)
Even: 10 1-arm Russian kb swing (alternating)

WOD

21-15-9:
Box jumps (24”/20”)
Burpees
Cleans (135/95)

see comments
4
Friday

Foundation

HSPU and Push-up
work on positioning.
(hand,head,elbows,straight body)

then…

EMOM for 10 min:
Odd: 6 pushups
Even: 6 HSPU

WOD

8 Rounds:
200m Sprint

1 min rest between rounds. Record all 8 sprint’s split times

see comments
3
Thursday

Foundation

Squat Clean
3×3
(touch and go)

WOD

21-15-9
Good morning (65/45)
Pull-ups

*10 Burpee Penalty for dumping bar from back rack

see comments
2
Wednesday

Foundation

Death by ring-dip (with a twist):
Start all minutes with a 5-second hold at the bottom of a ring dip. In minute 1, perform 1 ring dip. In minute 2, perform 2 ring dips, etc. End all minutes with a 5-second hold at the top of a ring dip (support). Continue as long as you are able.

WOD

2 RFT:
Run 400m
25 Toes-to-bar
Run 400m
25 burpees

Sc: 15 reps

Cap: 25 minutes

see comments
1
Tuesday

Foundation

Weighted Push-up
20 min to find 1rm

WOD

2 min AMRAP:
C&J (135/95)

2 min AMRAP:
Bar-facing burpees

2 min AMRAP:
Snatch (135/95)

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

Record total reps completed.

see comments

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