NOTICE: Beginning Sept 2nd Programming will be posted through SugarWod only. Download the app and join the CrossFit Madison box (code can be obtained from any coach or at the box). Monday CFM Life Thruster Workout Definition For Load: E3MOM x 4 sets Build to Heavy 10-Rep Bar comes from the floor each set “SuckerContinue reading “Week of Aug 26 – Sept 1”
Author Archives: Crossfit Madison
Week of Aug 19 – Aug 25
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 CFMContinue reading “Week of Aug 19 – Aug 25”
Week of Aug 12 – Aug 18
Monday CFM Life Weighted Lunges Workout Definition: E2MOM x 6 sets 100 ft lunge with barbell on back (95/65) “Hit and Run” Workout Definition 3 Rounds: (20 min time cap) 400 Meter Run 12 Dumbbell Power Snatches (70/50) 21 Single Dumbbell Squats (70/50) If short on dumbbells, use a barbell for snatches and front squatsContinue reading “Week of Aug 12 – Aug 18”
Week of Aug 5 – Aug 11
Monday CFM Life Snatch Complex Workout Definition Build to Heavy Complex: E2MOM x 5 sets 1 Power Snatch 1 Overhead Squat 1 Squat Snatch “Rocket Power” Workout Definition For Time: (15 min time cap) 21 Lateral Barbell Burpees 21 Power Snatches (115/85) 15 Lateral Barbell Burpees 15 Overhead Squats (115/85) 9 Lateral Barbell Burpees 9Continue reading “Week of Aug 5 – Aug 11”
Week of July 29 – Aug 4
Monday CFM Life Push Jerk Workout Definition From the rack Build to a Heavy Set of 3 E2MOM x 5 sets Set 1 moderate weight x 7 reps Set 2 heavier weight x 5 reps Set 3,4,&5 build each set to heaviest for the day “Beef Jerky” Workout Definition AMRAP 12: 21 Kettlebell Swings (53/35)Continue reading “Week of July 29 – Aug 4”
Week of July 22 – July 28
Monday CFM Life 200 m Intervals Workout Definition Run (5) 200m intervals with 1 min rest between each. Time the first and try to hold the same time across all five rounds. (12 min time cap) “Hot Sauce” Workout Definition AMRAP 3: 21/15 Calorie Row 21 Lateral Over the Bar Burpees Max Overhead Squats (75/55)Continue reading “Week of July 22 – July 28”
Week of July 15 – July 21
Monday CFM Life Thruster Workout Definition E2MOM x 5 sets Build to Heavy Set of 3 Set 1 Moderate weight x 6 reps Set 2 Heavier weight x 6 reps Set 3 Heavy weight x 3 reps Set 4 Heavier weight x 3 reps Set 5 Heaviest weight x 3 reps “Tailspin” Workout Definition AMRAPContinue reading “Week of July 15 – July 21”
Week of July 8 – July 14
Monday CFM Life Squat Clean Workout Definition E1:30MOM x 8 sets (12 mins) 1 rep each set building in weight for a heavy final lift Elizabeth Workout Definition (15 min time cap) 21-15-9: Squat Cleans (135/95) Ring Dips CFM Comp Stamina Squats Workout Definition Workout Definition – 12 mins Alternating “On the Minute” x 12Continue reading “Week of July 8 – July 14”
Week of July 1 – July 7
Monday CFM Life Body Armor Workout Definition Workout Definition Giant Sets: 10 Dumbbell Box Step Overs (24″/20″) 10 Tempo Push Ups (4 seconds down and press up) Rest 2:00 between sets. “Fish Out of Water” Workout Definition For Time: (30 min time cap) 2,000 Meter Row Directly Into… 10 Rounds of “Heavy Chief” 1 RoundContinue reading “Week of July 1 – July 7”
Week of June 24 – June 30
Monday CFM Life Front Squat Complex Workout Definition Build to a Heavy: E2MOM for 5 sets Pausing Front Squat + 1 Front Squat “Jack Daniels” Workout Definition For Time: (20 min time cap) 1,000 Meter Run 50 Thrusters (45/35) 30 Pull-ups CFM Comp Front Squat Complex Workout Definition Front Squat Workout Definition 5 Sets: 1Continue reading “Week of June 24 – June 30”
