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WOD Blog
 | Tue, Jul 3 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 (23 days ago) |
Tuesday July 3 2018(Time) Tuesday, July 3, 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) (maintain tight core) :30 handstand hold 10 handstand shrugs 10 handstand shoulder touches :10 toes off wall (free handstand) (take 1-2 steps away from the wall) 3 wall walks (up and down) Strength: Strict Press 5 @ 70% 3 @ 80% 1 @ 95-98% (DO NOT MAX OUT) Dumbbell Press 2 x 8 WOD: 16:00 on clock #1) In a 4:00 window: 3 rounds 12 Deadlifts, 9 Power Cleans 6 Push Jerks With time remaining: Max Calorie row or bike RX+ 95/65 RX 75/55 Rest 2:00 #2) same but RX+ 115/75 RX 95/65 Rest 2:00 #3) same but RX+ 135/95 RX 115/75 |
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