WOD: PARTNER WOD
100 AIR SQUATS
80 WALL BALLS 20/14
60 BACK SQUATS 135/95
40 FRONT SQUATS 155/105
20 OVERHEAD SQUATS 185/125
FRIDAY, JANUARY 18 2018
SKILL:
ACCUMULATE 25 BMU
WOD: AMRAP CYCLES
4 MIN AMRAP
20 CALORIE ROW
40 TOES TO BAR
—REST 2 MIN—
4 MIN AMRAP
25 CALORIE ROW
50 AbMAT SITUPS
—REST 2 MIN—
4 MIN AMRAP
30 CALORIE ROW
60 BURPEES
THURSDAY, JANUARY 17 2019
STRENGTH:
SPLIT JERK 3-3-3-2-2-2
WOD: 10 MIN EMOM
2 DEADLIFTS
*INCREASE WEIGHT EACH SET
**START WITH 60% OF 1RM
WEDNESDAY, JANUARY 16 2019
WOD: 4 ROUNDS FOR TIME
20 STRICT PULL UPS
20 BENCH PRESS 95/65
800m RUN
TUESDAY, JANUARY 15 2019
STRENGTH:
FIND 3RM THRUSTER FROM RACK
WOD: FOR TIME
10-8-6-4-2 THRUSTER 135/95
50-40-30-20-10 DOUBLE UNDER
MONDAY, JANUARY 13 2019
WOD: 35 MIN EMOM
3 ROPE CLIMBS
6 HANDSTAND PUSHUPS
9 GHD SITUPS
12 BOX JUMPS 24/20”
—1 MIN REST—
SATURDAY, JANUARY 12 2019
WOD: CHIPPER
100 ALTERNATING DUMBBELL SNATCH 50/35
80 CALORIE ROW
60 RUSSIAN KETTLEBELL SWINGS 2/1.5 pood
40 STRICT PRESS 75/55
20 D-BALL OVER THE SHOULDER
FRIDAY, JANUARY 11 2019
WOD: INTERVAL WORK
3 ROUNDS:
IN 2 MIN COMPLETE
10/7 ASSAULT BIKE CALORIES
5 FRONT SQUATS 275/185
AMREP TOE TO BAR
—REST AS NEEDED—
THURSDAY, JANUARY 10 2019
STRENGTH:
BENCH PRESS 8-8-8-8
WOD: 21-15-9
SUMO-DEADLIFT HIGH PULL 75/55
LATERAL BURPEE OVER BAR
TUESDAY, JANUARY 8 2019
WOD: 20 MIN AMRAP
10 RING MUSCLE UPS
30 SINGLE ARM DUMBBELL HANG CLEAN AND JERKS 50/35
50m SLED PUSH 255/175
MONDAY, JANUARY 7 2019
WOD: 3 RFT
300m ROW
30 ALTERNATING PISTOLS
30 AbMAT SITUPS
SATURDAY, JANUARY 5 2019
WOD: “BARRAZA”
18 MIN AMRAP
200m RUN
9 DEADLIFT 275/185
6 BURPEE BAR MUSCLE UPS
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.
He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.
FRIDAY, JANUARY 4 2019
STRENGTH:
BACK SQUAT 2-2-2-2-2-2-2-2-2-2
WOD: 30-20-10
KETTLEBELL SWINGS 2/1.5 pood
ATOMIC SIT UPS
THURSDAY, JANUARY 3 2019
WOD: 20 MIN AMRAP WITH A PARTNER
20 CALORIE ROW
20 BENCH PRESS 185/125
20 CALORIE ROW
20 RING DIPS
20 CALORIE ROW
20 PUSH PRESS 155/105
20 CALORIE ROW
20 BAR DIPS
WEDNESDAY, JANUARY 2 2019
WOD: 18 MIN AMRAP
100 DOUBLE UNDERS
40 DUMBBELL POWER CLEANS 50/35
20 DUMBBELL BOX STEP OVERS 50/35
6 REASONS WHY STARTING CROSSFIT SHOULD BE YOUR NEW YEAR’S RESOLUTION
The holiday season is coming to a close and you have probably had about all the ham, turkey, mashed potatoes, apple pie, and n-laws you can handle. In 2019, you’re probably also brainstorming ideas for getting in shape this year. Perhaps you have Googled the new diets and some trendy celebrity workout to try. Do you really think this is going to be the year when this old routine is going to do the trick? Instead, make this the year you truly commit to healthy habits and an improved new lifestyle – not the latest trend.
These are the 6 reasons why CrossFit should be your New Year’s resolution!
Read More
FRIDAY, JANUARY 4 2019
STRENGTH:
BACK SQUAT 2-2-2-2-2-2-2-2-2-2
WOD: 30-20-10
KETTLEBELL SWINGS 2/1.5 pood
ATOMIC SITUPS
MONDAY, DECEMBER 31 2018
WOD: “FRAN”
21-15-9
THRUSTERS 95/65
PULLUPS
ALSO A REMINDER THAT WE WILL BE CLOSED NEW YEARS DAY!! HAVE A HAPPY HOLIDAY CFCM FAMILY!
MONDAY, DECEMBER 24 2018
WOD: 12 DAYS OF CHRISTMAS
1 MU (1 PULL/ONE RING)
2 DL 315/225
3 HANDSTAND PUSH UPS
4 BURPEE BOX JUMPS 20"
5 WALL BALLS 20/14
6 CHEST TO BAR PULL UPS
7 KETTLEBELL SWINGS 1.5/1 pood
8 WALKING LUNGES
9 SIT-UPS
10 HANG POWER SNATCHES 135/95
11 TOE TO BARS
12 MAN-MAKERS 35/25
SATURDAY, DECEMBER 22 2018
WOD: “ISABEL”
30 SNATCHES FOR TIME 135/95