Warmup 3 rounds of: 10 Pushups 10 Pullups 10 Air Squats 10 Box Jumps Samson Stretch WOD 1st Bench Press 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd “Tyler” Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps ***1 Muscle up=3 Pullups+3 Ring...

Warmup As Needed for Team WOD Team WOD In Teams of 2: 1st 1 Rep Max Power Clean and Jerk There will be a 7min time limit.  Combine Total Weight lifted. 2nd For time: 300 Air Squats 200 Plate Situps, 45lb/25lb 100 Ground to Overhead, 75lb/55lb 50 Burpee Box Jumps, 20″ Only one teammate can work at a time.  All reps must be completed in one exercise before moving onto the next. ***Plate Situp= take a 45lb/25lb plate and hold it at 9 and 3...

Warmup Run 1mile WOD 1st Deadlift 5-3-1(or more) Set1=75% Set2=855 Set3=95% ***Remember we are competing this week for 1 rep maxs for all the strength exercises. 2nd For time: 225 pound Deadlift, 15 reps 50 Pull-ups 225 pound Deadift, 12 reps 40 Pull-ups 225 pound Deadlift, 9 reps 30 Pull-ups 225 pound Deadlift, 6 reps 20 Pull-ups 225 pound Deadlift, 3 reps 10...

Warmup Jump 5min or 150 Double Unders WOD 1st Shoulder Press 5-3-1(or more) Set1=75% Set2=85% Set3=-95% 2nd For time: 21-18-15-12-9 135lb/95lb Press Box Jumps, 24″/20″ Floor Wipers,...

REST DAY/MAKE UP DAY/SKILL...

***Attention Members*** December is bring a friend month.  If you get someone to join CFCM for three months then you will get a free month!  Starting January 1st our prices will be going up for new members only!  So now is the time to get your friends and family into the gym. DONT FORGET ABOUT THE CHRISTMAS PARTY TONIGHT!!!! THE PARTY STARTS AT 830PM AT BOCADO!!! Warmup CrossFit Warmup WOD For time: 30-25-20-15-10-5 Virtual Shoveling, 45lb/25lb Pushups...

Warmup 4 Rounds of: Row 250meters Rest 30 Sec WOD 1st Squat 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd Three rounds for time of: Run 400 meters 15 Pull-ups 50 Squats 15...

Warmup 3 rounds of: 10 Pushups 10 Pullups 10 Squats 10 Box Jumps Samson Stretch WOD 1st Bench 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd For time: 135lb/95lb Bench press, 100 reps At the top of each min perform 3 burpees.  Workout ends when 100 reps is...

Warmup As needed for Team WOD Team WOD In Teams of 2 “Filthy 100” For time: 100 Box jump, 24 inch box 100 Jumping pull-ups 100 Kettlebell swings, 1 pood Walking Lunge, 100 steps 100 Knees to elbows 100 Push press, 45 pounds 100 Back extensions 100 Wall ball shots, 20 pound ball 100 Burpees 100 Double...

Warmup 4 Rounds of: Run 400meters Rest 1min WOD 1st Deadlift 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd Stiff legged Deadlift 10-10-10 Power Clean 3-3-3 1.5 Pood Kettlebell Swings Max Reps-Max Reps-Max Reps Back Extensions Max Reps-Max Reps-Max...

***Attention Members*** December is bring a friend month.  If you get someone to join CFCM for three months then you will get a free month!  Starting January 1st our prices will be going up for new members only!  So now is the time to get your friends and family into the gym. Warmup CrossFit Warmup WOD 1st Shoulder Press 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall...

REST DAY/MAKE UP DAY/SKILL...

Warmup Jump Rope 5min or 150 Double Unders WOD 1st Squat 5-5-5(0r more) Set1=65% Set2=75% Set3=85% 2nd Five rounds for time of: 225lb Back Squat, 10reps Toes to Bar, 10reps 1.5 Pood Kettlebell Swings, 20reps Box Jumps, 24″, 20reps Females-155lb BS/1Pood...

***Attention Members*** December is bring a friend month.  If you get someone to join CFCM for three months then you will get a free month!  Starting January 1st our prices will be going up for new members only!  So now is the time to get your friends and family into the gym. Warmup As Needed for Contest WOD Contest WOD For Time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds,...

***Attention Members*** December is bring a friend month.  If you get someone to join CFCM for three months then you will get a free month!  Starting January 1st our prices will be going up for new members only!  So now is the time to get your friends and family into the gym. Warmup CrossFit Warmup WOD 1st Bench Press 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd For Time: Run...