Monday
CFM Life
Back Squat
Workout Definition
E2MOM x 5 Sets
Set 1 Light weight x10 reps
Set 2 add weight x 8 reps
Set 3,4, & 5 build to heavy set of 5 reps
“Dirty Water”
Workout Definition
For Time: (15 min time cap)
100 Double Unders
800 Meter Run
60/45 Calorie Row
CFM Comp
Stamina Squats
Workout Definition
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 78% of Rep Max Back Squat
“Dirty Water” – same as above
Tuesday
CFM Life
Strict Press
Workout Definition
E2MOM x 5 Sets
Build to a heavy set of 3 reps
“30 Rock”
Workout Definition
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar
CFM Comp
Strict Press
Workout Definition
E2MOM x 5 Sets
Build to a heavy set of 3 reps
“30 Rock” – same as above
CFM Fast Fit
TBA
Wednesday
CFM Life
Skill Practice (12 mins)
Workout Definition
Rope Climb Technique
“Frank the Tank”
Workout Definition
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Handstand Walk Conditioning
Workout Definition
5 Rounds, Not For Time: (12 min time cap)
500 Meter Bike Erg
40 Double Unders
30′ Handstand Walk
Thursday
CFM Life
“Team Tosh Sprints”
Workout Definition
Teams of 2
3 Rounds for Time: (40 min time cap)
200 Meter Run
400 Meter Run
600 Meter Run
CFM Comp
Pool Session/Active Recovery
Workout Definition
Dublin Park Pool at 4:30 and 5:30 to swim laps. There is a $3 fee to swim if you are not a member of Dublin.
Note: Verify location Thursday after 12:00 pm on the CrossFit Madison Face Book page. The indoor pool is closed at Dublin due to mechanical issues and need to verify the availability of the outdoor pool.
ROM WOD
Goat Day
CFM FastFit
TBA
Friday
CFM Life
Clean Complex
Workout Definition
On the 1:30 x 7 Sets:
1 Clean Pull
1 Low Hang Power Clean
“Crazy Stairs”
Workout Definition
For Time: (30 min time cap)
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
Snatch Complex
Workout Definition
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
“Crazy Stairs”
Workout Definition
For Time: (30 min time cap)
10 Rounds of “Chest to Bar Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
Saturday
“Runaway Train”
Workout Definition
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Assault Bike
Directly Into…
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
Sunday
CFM Life
“Knee Slapper”
Workout Definition
AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row
CFM Comp
Rest day/ROM WOD/Goat Day
