WOD Blog

Mon, Jan 26 2015

Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party
Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party
Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party
Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party
Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party
Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (51 days ago)

Monday 26 January 15


(Time)
Strength*
Every two minutes, for 10 minutes (5 sets):

Back Squat
Set 1 – 5 reps @ 45-55%
Set 2 – 5 reps @ 55-65%
Set 3 – 3 reps @ 65-75%
Set 4 – 2 reps @ 75-85%
Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

*Percentages based off of 1RM

WOD
Three sets for max reps of:

-- Wall Ball Shots x 60 seconds
Rest 60 seconds
-- Kettlebell Swings x 60 seconds
Rest 60 seconds
-- Strict Pull-Ups x 60 seconds
Rest 60 seconds



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