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WOD Blog
 | Fri, Jun 17 2016 |  |
 | 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 (23 days ago) |
Friday 17 Jun 16(Time) Strength Deadlift 1X5 @ 75% 1X3 @ 85% 1X1 @ 95% WOD Box Competition “Last Woman/Man Standing” EMOM – perform the following exercises – once you fail at a certain movement, move immediately to the next (starting with the next minute interval): Push Press x 1 rep (start at 115/75 and add 10# every minute) ——– Front Squat x 1 rep (start with the weight you finished with on the push press, add 10 lb. every minute) ——– Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots on the minute, every minute, for up to 7 minutes. (If you make all 7 sets, terminate this portion of the workout and move on.) If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout. ——– Picking up on the minute you would have been starting your next set of wall ball shots, perform 10 Handstand Push-Ups (ladies – 7 reps) on the minute, every minute, for a maximum of 7 minutes. If you cannot complete all 10/7 HSPUs within the designated minute, your workout is over. (Goal is to keep working for as long as possible…to be the last man/woman standing.) |
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