WEDNESDAY


Announcements

**WODtober Fest Teams are being crafted! You’ll find out here soon!

M2 Halloween Party (you do not want to miss this) Saturday, October 31st at 8pm.

CFM2 – CrossFit

View Public Whiteboard

Front Squat (8X3 @ 85%)

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here

TUESDAY


Announcements

**WODtober Fest Teams are being crafted! You’ll find out here soon!

M2 Halloween Party (you do not want to miss this) Saturday, October 31st at 8pm.

CFM2 – CrossFit

View Public Whiteboard

1: Strict Pull-ups (5X6)

2: Rope Climb (3X2 )

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

21 Wallball

15 Pull Ups

9 Box Jumps 30/24

MONDAY


Announcements

**WODtober Fest Teams are being crafted! You’ll find out here soon!

M2 Halloween Party (you do not want to miss this) Saturday, October 31st at 8pm.

CFM2 – CrossFit

View Public Whiteboard

Shoulder Press (8X3 @ 85%)

Metcon (Time)

5 Rounds for Time

200 meter run

20 Push Press: 75/55

20 (10 each leg) Alternating BB Back Rack Lunges: 75/55

cf

Announcements

**WODtober Fest Teams are being crafted! You’ll find out here soon!

M2 Halloween Party (you do not want to miss this) Saturday, October 31st at 8pm.

CFM2 – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Partner Chipper Style” (achieve the total reps) 20 minute time CAP

200m Run

90-Jump Rope

80sec-Plank Hold

70-Wallballs

60-KB Swings

50-Lunges

40-Sit-Ups

30-Burpees

20-Push Ups

10-Pull-Ups /Ring Rows

Friday

Announcements

**WODtober Fest Schedule Change** It now begins Sunday, October 4th!
-Now offering Sunday heat times of 12PM & 1pm
-Monday heat times of 4:30PM & 5:30PM & 6:30PM

M2 Halloween Party (you do not want to miss this) Saturday, October 31st at 8pm.

CFM2 – CrossFit

**WODtober Fest Schedule Change** It now begins
Sunday, October 4th!
-Now offering Sunday heat times of 12PM & 1PM
-Monday heat times of 4:30PM & 5:30PM & 6:30PM

M2 Halloween Party (you do not want to miss this) Saturday, October 31st at 8PM.

View Public Whiteboard

1A.: Front Rack Lunge (3×10)

In place stepping forward

1B.: Bent Over Row (5×5)

Use barbell

Metcon (Time)

OPTION 1

4 Rounds for Time

Run 200M

12 – Box Jumps 24″/20″

16 KB Swings 53/35

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
OPTION 2

Thursday


Announcements

**WODtober Fest Schedule Change** It now begins Sunday, October 4th!
-Now offering Sunday heat times of 12PM & 1pm
-Monday heat times of 4:30PM & 5:30PM & 6:30PM

M2 Halloween Party (you do not want to miss this) Saturday, October 31st at 8pm.

CFM2 – CrossFit

View Public Whiteboard

Metcon (Time)

3 Rounds for Time

30 Calorie Row

40 Ground to Overhead

50 Double Unders/150 Singles

Shoulder Press (5 x 5 )

Ab Killer

3 Rounds of:

20 AbMat Sit-ups

20 Ab Toe Touches

20 Russian Twist

Wednesday

Announcements

**WODtober Fest Schedule Change** It now begins Sunday, October 4th!
-Now offering Sunday heat times of 12PM & 1pm
-Monday heat times of 4:30PM & 5:30PM & 6:30PM

M2 Halloween Party (you do not want to miss this) Saturday, October 31st at 8pm.

CFM2 – CrossFit

View Public Whiteboard

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Overhead Squats- 95/65

Toes 2 Bar/Knees 2 Elbows

Strict Pull-ups (3 x 8 : STRICT- Add weight if able to)

Ring Dips (3 x 8)

L-Sit (3 x1)

3 attempts at sitting in L Sit arms locked out on

Tuesday

Announcements

**WODtober Fest Schedule Change** It now begins Sunday, October 4th!
-Now offering Sunday heat times of 12PM & 1pm
-Monday heat times of 4:30PM & 5:30PM & 6:30PM

M2 Halloween Party (you do not want to miss this) Saturday, October 31st at 8pm.

CFM2 – CrossFit

View Public Whiteboard

Back Squat (5 X 5 @ 65-70%)

Metcon (No Measure)

12 minute EMOM

5 Weighted Sit Ups-25/10(bumper plate)

5 BURPEES

5 Kettlebell Swing – 53/36/26
“How to Score???”

If you complete all 5 reps of each movement within time given(1minute), TOTAL REPS PER ROUND=15

Complete all rounds with all reps successfully,

TOTAL SCORE IS (12rounds x 15reps)=180reps

track your reps accordingly

Monday

Announcements

**WODtober Fest Schedule Change** It now begins Sunday, October 4th!
-Now offering Sunday heat times of 12PM & 1pm
-Monday heat times of 4:30PM & 5:30PM & 6:30PM

M2 Halloween Party (you do not want to miss this) Saturday, October 31st at 8pm.

CFM2 – CrossFit

View Public Whiteboard

Metcon (Time)

For time: 15 minute time cap

(Cleans & Snatches can be with or without squats)

“Buy in” 400m Run/500m Row

8 deadlifts (155 / 115 lb.)

7 cleans (155 / 115 lb.)

6 snatches (155 / 115 lb.)

8 pull-ups

6 deadlifts (155 / 115 lb.)

5 cleans (155 / 115 lb.)

4 snatches (155 / 115 lb.)

6 pull-ups

4 deadlifts (155 / 115 lb.)

3 cleans (155 / 115 lb.)

2 snatches (155 / 115 lb.)

4 pull-ups

2 deadlifts

1 cleans

1 snatches

2 pull-ups

“Cash Out” 400m Run/500m Row

Deadlift (5×5 (At 75% of one rep max))

Plank Around the World (4 rounds)

:15 Right Side Plank

:15 Center Plank

:15 Left Side Plank

:15 Rest

**All performed on elbow(s)**
Challenge yourself by lifting 1 leg at each part of the rotation!

CrossFit


Announcements

WODtober Fest Begins October 6th!
M2 Halloween Party (we can party, you do not want to miss this) Saturday, October 31st at 8pm.

CFM2 – CrossFit

View Public Whiteboard

Metcon (3 Rounds for reps)

3 Rounds

1 min station, followed by 1 min rest after each station.

Rowing Cals

Wallballs

Sit-Ups

Dumbell Man Makers

Burpee Pull-ups