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Check out our daily WODs..
01/3/2021

CFM2 – M2-45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Reverse Lunges

5 Up-Downs Broad Jumps

10 DB Strict Press

5 Glute Bridge-Ups

Strength

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 – :25 Single Leg Glute Bridge-Up (R) + :25 Single Leg Glute Bridge-Up (L)

MIN 2 – :45 Max Curtsey Squats

(Score is Reps)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

20 Reverse Lunges

10 Up-Down Devils Press (35/20)|(20/15)

(Score is Time)

KG DB: (15/9)|(9/7)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

40 Synchro Reverse Lunges

40 Up-Down Devils Press (35/20)|(20/15)

(Score is Time)

*Do the lunges together. P1 works while P2 Holds Top of Push-Up Plank in DP…switch as needed.

KG DB: (15/9)|(9/7)

Sunday
01/3/2021

CFM2 – CrossFit

Warm-up

Warm-up (No Measure)

4:00 Free Foam Roll

Immediately Into…

AMRAP x 6 MINUTES

5/5 Clam Shells

10 Bootstrappers

10 Alt. Groiners

10 Tempo Air Squats (Barbell Optional) (2121)

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK

Build to a Mod-Heavy Set of 5 Back Squats

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2 SETS

20 Back Squats (135/95)|(95/65)

10 Toes to Bar

Immediately Into…

60 Burpees Over Bar

Immediately Into…

2 SETS

10 Back Squats (185/135)|(135/95)

20 Toes to Bar

(Score is Time)

KG BB1: (60/45)|(45/30)

KG BB2: (85/60)|(60/45)

Partner Workout Option

Metcon (Time)

FOR TIME

2 SETS

40 Back Squats (135/95)|(95/65)

20 Toes to Bar

Immediately Into…

120 Burpees Over Bar

Immediately Into…

2 SETS

20 Back Squats (185/135)|(135/95)

40 Toes to Bar

(Score is Time)

KG BB1: (60/45)|(45/30)

KG BB2: (85/60)|(60/45)

Sunday
01/3/2021

CFM2 – M2 At Home

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 1 MINUTE

Max Reverse Lunges

into…

AMRAP x 1 MINUTE

Max DB Upright Rows

into…

AMRAP x 1 MINUTE

Max High Knees

into…

AMRAP x 1 MINUTE

Max Push-ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

10 Tuck Jumps

20 Plank Shoulder Taps

40 Single Unders

-:30 Rest-

AMRAP x 3 MINUTES

10 Tuck Jumps

20 Plank Shoulder Taps

40 Single Unders

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – :50 Cardio Choice

MIN 2 – :50 Quad Heel Taps

MIN 3 – :50 Double Unders

MIN 4 – :50 Squat Rotations

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Sunday
01/2/2021

CFM2 – M2-45

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

5 Scap Pull-Ups + 5 Kip Swings

5/5 Single Arm Ring Row

5 Push-Ups

Strength

Metcon (No Measure)

5 SETS FOR QUALITY

2-4 Strict Pull-Ups

+

2-4 Kip Swings

+

2-4 Kipping Pull-Ups

(No Measure)

Workout

Metcon (6 Rounds for time)

6 SETS

200m Run

15 DB Floor Press (50/35)|(35/20)

10 Pull-Ups

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

KG DB: (22.5/15)|(15/9)

Saturday
01/2/2021

CFM2 – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS (10:00 Cap)

:30 Superman Hold

:30 Hollow Body Hold

5/5 Tempo SA Ring Rows (2111)

7/7 Single Leg KB RDL

9 KB Sumo Deadlifts

Workout

Metcon (Time)

WORKOUT

FOR TIME

25-20-15-10-5

Deadlifts (225/155)|(155/105)

2-4-6-8-10

Ring Muscle Ups

(Score is Time)

KG BB: (100/70)|(70/55)

Option 1 RMU: Jumping RMU/BMU

Option 2 RMU: Strict Pull-Up

Saturday
01/2/2021

CFM2 – M2 At Home

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Air Squats

MOVT 2 – Alt. Groiners

*Both movements = 1 Set

(No Measure)

Saturday Squats

Metcon (Weight)

3 SETS FOR MAX REPS

1:00 – DB Goblet Split Squats (R)

1:00 – DB Goblet Good Mornings

1:00 – DB Goblet Split Squats (L)

1:00 – Glute Bridge Hold

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

ON A 2:30 RUNNING CLOCK…

Max DB Thrusters

-1:30 Rest-

3 SETS FOR MAX REPS

1:00 – Max DB Goblet Curtsey Squats

1:00 – Max Jumping Air Squats

1:00 – Max Wall Sit

-1:30 Rest-

ON A 2:30 RUNNING CLOCK…

Max DB Thrusters

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Saturday
01/1/2021

CFM2 – M2-45

Warm-up

Warm-up (No Measure)

2 ROUNDS (8:00 CAP)

8 Air Squats

8/8 Single DB Strict Press

8 Step-Ups

1:00 Row (Moderate Pace)

-Into-

2 ROUNDS

8 Air Squats

8/8 Single DB Strict Press

8 Box Jumps

1:00 Row (Workout Pace)

Strength

Metcon (Weight)

7-7-5-5-3*

Thrusters

*Build to a moderate-heavy weight.

(Score is Weight)

Workout

“TIGER DREAMS” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20 Box Jumps (24/20)

5 Thrusters (115/75)|(75/55)

15/12 Cal Row

5 Thrusters

(Score is Rounds + Reps)

KB BB: (50/35)|(35/25)

Friday
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