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Check out our daily WODs..
09/25/2020

CFM2 – OilerFit

Deadlift (Wendler Week 1)

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

1 set every 1:430

Metcon (Time)

8 RFT:

200m Run

4 DB Deadlift

4 DB Power Cleans

4 DB Front Squat

4 DB Push Press

*DB 50/35

Friday
09/24/2020

CFM2 – M2 At Home

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

3 SETS

:30 DB Strict Press

:30 Goblet Squats

into…

AMRAP x 1 MINUTE

Max Alt. V-ups

(No Measure)

Push x Pull Strength

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – :25 Split Squat (R) / (L)

MIN 2 – :25 Single Arm Upright Row (R) / (L)

MIN 3 – :50 Plank

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 DB Reverse Lunges

-Rest :30-

1:00 DB Hang Power Clean

-Rest :30-

1:00 Hollow Body Flutter Kicks

-Rest 1:00 b/t Sets-

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Thursday
09/24/2020

CFM2 – M2-45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Shoulder Taps

:20 Hollow Body Hold

10 Reverse Lunges

10 Russian KBS

Strength

Deadlift (8-8-8)

8-8-8*

Deadlift

*Start moderate build to moderate-heavy.

(Score is Weight)

Workout

Metcon (Weight)

EVERY 1:30 x 8 SETS

8 Deadlifts (Athlete Choice) + Max Plank Hold

(Score is Weight)

Thursday
09/24/2020

CFM2 – OilerFit

Push Press (Wendler Week 1)

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

1 set every 1:430

Metcon (AMRAP – Reps)

10:00 AMRAP

Clean & Jerks (Rx 135/95)(95/65)

*EMOM perform 10 air squats

Thursday
09/24/2020

CFM2 – M2-60

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

100m Jog

10 DB Arnold Press w/ Slow Descent

10 Slow DB RDLs

10 Slow Alt. Lunge to Curl

Workout

Metcon (Time)

FOR TIME

200m Plate Run (Athlete Choice)

50 Plate Ground to Overhead

50 Plate Walking Lunges*

200m Plate Run

50 Plate Step-Ups (24/20)

50 Plate Walking Lunges

50 Plate Ground to Overhead

200m Plate Run

*Hold Plate in Bear Hug for Lunges

(Score is Time)

Optional Finisher

Metcon (Time)

OPTIONAL:

FOR TIME (OR NOT FOR TIME!)

5k Run to Support the Ultimate Hawaiian Trail Run

(Score is Time)

Thursday
09/24/2020

CFM2 – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike/ Row/ Run (Nasal Breathing, EZ Pace)

Into…

3 ROUNDS

10 Glute Bridges

20 Shoulder Taps

10 Air Squats

Workout

Metcon (No Measure)

EMOM x 28 MINUTES*

MIN 1 – :50 Cal Row, Bike, or Run

MIN 2 – 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25)

MIN 3 – 15 Glute Bridge-Ups then Single DB Goblet Squats in Remaining Time

MIN 4 – Walking Rest w/ Nasal Breathing Only!

*Great day to see if athletes can control breathing, not go to the “breathless” state and practice nasal breathing in the long EMOM.

(No Measure)

Thursday
09/23/2020

CFM2 – M2 At Home

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

12 Jumping Jacks

12 Lunges

12 Glute Bridge-Ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :50 Slow Deadbugs

MIN 2.- :50 Diamond Push-Ups

(Score is Total Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10 DB Quad Crawl

10 Alt DB Snatches

1:00 Double Unders

-Rest 2:00-

AMRAP x 8 MINUTES

10 DB Quad Crawl

20 Russian Twists

1:00 Cardio Choice

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Wednesday
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