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WOD Blog
 | Wed, Jan 16 2019 |  |
 | 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 (29 days ago) |
Wed Jan 16 2019 Frank the Tank(Time) Wednesday January 16, 2019 Strength: Box Squats – just below parallel 1 x 2 @ 60% 1RM Back Squat 1 x 2 @ 65% 1 x 2 @ 70% Come to a dead stop on the box (or plates, etc) and accelerate to standing. Box squats are more posterior chain dominant than regular squats. This requires shins to be more vertical and hips to shoot back. A little forward lean at the hips is ok. Back Squats 1 x 2 @ 83% 1 x 2 @ 85% 1 x 2 @ 87% WOD: “Frank the Tank” 'Frank the Tank' is a three part workout, consisting of 3 x 5:00 amraps, resting 5:00 between. This workout starts on the 0:00, and ends on the 25:00. Part #1 (On the 0:00): 40 Wallball Buy-in, with time remaining: 12 Deadlifts, 12 Bar-Facing Burpees RX 185/125 55+RX 135/95 Rest 5:00 Part #2 (On the 10:00): 30 Wallball Buy-in, with time remaining: 9 Deadlifts, 9 Bar-Facing Burpees. RX 225/155 55+RX 185/125 Rest 5:00 Part #3 (On the 20:00): 20 Wallball Buy-in, with time remaining: 6 Deadlifts, 6 Bar-Facing Burpees. RX 275/185 55+RX 225/155 Score each part by 'rounds plus total reps'. This only applies to the combination of the deadlifts and burpees |
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