WOD Blog

Wed, Jan 28 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)

Wednesday 28 January


(Time)
Strength

Deadlift*
Set 1 – 10 reps @ 50% of 1-RM
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 65%
Set 4 – 8 reps @ 70%
Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

WOD #1

4 RFT:

14 Alternating Dumbbell Snatch (52/35#)
14 Toes to Bar
400 Meter Run

WOD #2 Optional for Open Competitors

For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters
10 Wall Ball Shots
It’s not required, but it should be considered implied that the wall ball shots should be unbroken for each set.



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