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WOD Blog
 | Tue, Jun 26 2018 |  |
 | 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 (22 days ago) |
Tuesday June 26 2018(Time) Tuesday, June 26, 2018 Warmup on own then: Barbell Warmup 5 press and stretch 5 good mornings 5 back squats 5 front squats 5 hang power clean and jerk Activate 2 rounds (try one round nose to wall) :30 handstand hold 10 handstand shrugs 10 handstand shoulder touches :10 toes off wall (free handstand) (maintain tight core) (take one step away from the wall) Strength: Strict Press 3 @ 80% 85% 90% + 5 lbs Dumbbell Press 2 x 8 WOD: 2 rounds: 30 wall balls 20/14 30 box jumps 24/20 30 russian kettlebell swings *200 m run after each movement (ie 30 wall balls, 200 m run, 30 box jumps, 200 m run, 30 kbs, 200 m run etc.) |
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