The Team Wods have been placed on hold for the next 6 weeks.  We will now be completing the Crossfit Games Open WODS every Wednesday.  This will help intensify the programming and assist the CFCM members that are trying to compete in the 2011 games. Todays Wod is: CrossFit Games Open WOD 1…..Good Luck Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches The Power snatch loads are as follows: Men and...

  Our 2nd event as TEAM CFCM... WOD For time: Run/Row 5K Comp team:  EASY Run or row…. followed by 5 min accumulated time in plank hold….. followed by 3 rds-10 reps of...

WOD 5 rounds for time of: 95lb/65lb Sumo Deadlift High Pull, 15reps 95lb/65lb Thruster, 15reps Competition Team: Complete today’s WOD and 5 Sets of 20 GHD...

Rest Day/Make up Day/Skill...

WOD “Mary” AMRAP in 20min of: 5 Handstand Pushups 10 One legged Squats 15 Pullups COMPETITION TEAM WOD WILL BE AT 10:00AM.  3 ROUNDS FOR TIME: 10 THRUSTERS (115/95LBS), 300M ROW For those that are on the comp team or would like to just compete against others from around the country in the 6 week open format, you must register on the games page.  You can find the link on the CFCM home page.  Simply register online (for $10), then add CFCM as...

WOD 1st Front Squat 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd In 15min: Run 1mile 50 Thrusters, 95lb/65lb Burpees for reps COMP TEAM: REST OR MAKE UP WEEKS WORK.  TOMORROW AT 10am IS THE GAMES DAY 5...

WOD 1st Bench Press 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd Close Grip Bench 10-10-10-10-10 Ring Dips (max reps)-(max reps)-(max reps) COMP TEAM: PRACTICE GAMES DAY 5 3 RDS 10 THRUSTERS 115/80 300M ROW OR MAKEUP MONDAY OR TUESDAYS WORKOUT REMEMBER YOUR 2 DAYS OF...

Team WOD In Teams of 2: For time: 20 Kettlebell Swings, 1.5/1Pood 100 Overhead Squats, 95lb/65lb 20 Kettlebell Swings, 1.5/1Pood 100 Box Jumps, 24” 20 Kettlebell Swings, 1.5/1Pood 100 Power Cleans, 95lb/65lb 20 Kettlebell Swings, 1.5/1Pood 100 Burpees 20 Kettlebell Swings, 1.5/1Pood Each athlete must complete 20 Kettlebell Swings each rotation.  The sets of 100 may be split up among the athletes how the see...

WOD 1st Power Clean 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd “Helen” 3 rounds for time of: Run 400 meters 1.5 Pood Kettlebell Swings, 21reps 12 Pullups COMP TEAM WOD Above daily strength and metcon then “Unbroken ANNIE “ 50-40-30-20-10 reps of: double unders / situps Doubleunders are to be completed in unbroken sets.  If you break up a set you must complete 10 burpees before starting the next set. example…If your on set 40...

WOD 1st Push Press 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd For time: 15-12-9 Ring Dips Pushups Handstand Pushups 400 meter run Games Competitors: Days strength & metcon             then complete 1 thruster (155/95lb)  on the minute for 10...

Rest Day/Makeup Day/Skill...

WOD “Michael” 3 rounds for time of: Run 800meters 50 Back Ext. 50 Situps If anyone is looking to buy shoes (inov8’s or other workout shoes and workout wear), the Shoe Mart link on our main page is offering until Monday March 7th 10% off.   We will be losing this discount effective Monday.  Take advantage of this. use code ” FITNESS10″  to receive the 10%...

WOD 1st Front Squat 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd For time: 21-15-9 Hang Squat Cleans, 135lb/95lb Stepups, 45lb overhead, 20” box Calorie...

JOE ESSEX CRUSHING THE HANDSTAND PUSHUPS WOD 1st Bench Press 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd AMRAP in 15mins of: 3 Muscle ups 6 Kettlebell Swings, 1.5/1 Pood 9...

Team WOD In Teams of 2: 5 rounds for time of: 20 Push Press, 135lb/95lb 20 Box Jumps, 36″/30″ 20 Back Squats, 135lb/95lb 20 Knees to Elbows 36″ Box Jump=24″ box+3 45lb Bumper...