WOD Blog

Tue, Sep 4 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 (28 days ago)

Tuesday Sept 4 2018


(Time)
Tuesday, September 4 2018

The wall is coming down after the 5:30 pm class tonight!  Come if you can!

OLY:
Snatch
4:00 EMOM
Snatch Primer Complex:
Snatch Deadlift
2 Hang Power Snatches
Overhead Squat
Snatch Balance
Start at 40% 1 RM snatch and work up

5:00 EMOM
Squat Snatch
2 @ 50% 1RM squat snatch
2 @ 55%
2 @ 60%
1 @ 65%
1 @ 70%
Then take 3:00 to work to a heavy single squat snatch

STRENGTH:
Back Squat
12:00 on the clock
10 @ 65%
8  @  70%
6 @ 75%
4 @ 80%
2 @ 85%

WOD:
10:00 E2MO2M  (On the 2:00 x 5 Rounds (10:00 Total))
-3 Strict CTB (RX+ 5 ) (scale Banded C2B/strict pullups)
- 12 med ball wall situps (RX+ 15)(see video  -https://www.youtube.com/watch?v=iCuM8i7jhD0
- Time Remaining: Max Strict Handstand Pushups (scale – negatives/db presses)
Score is one number.  Total HSPU for all 5 rounds



8013307001
10118 South Redwood Road, Suite C
South Jordan, Utah 84095 (view larger map)