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WOD Blog
 | Wed, Feb 6 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 (28 days ago) |
Wed Feb 6 2019 Sole Cycle(Time) Wednesday February 6, 2019 Strength: Tempo Back Squat (7 second descent, 3 second pause in bottom) 1 x 2 63% 1 x 2 65% 1 x 2 67% 1 x 2 69% 1 x 2 71-74% WOD: “Sole Cycle” 3 x 5:00 AMRAPS, resting 5:00 between: Part #1 5:00 AMRAP 15 Barbell-Facing Burpees 21 Power Cleans RX 155/105 55+RX 135/95 27/21 Calorie Assault Bike or 35/28 cal row or 600m run Rest 5:00 Part #2 5:00 AMRAP 15 Barbell-Facing Burpees 21 Power Cleans RX 135/95 55+ RX 115/80 27/21 Calorie Assault Bike or 35/28 cal row or 600 m run Rest 5:00 Part #3 AMRAP 5:00 15 Barbell-Facing Burpees 21 Power Cleans RX 115/80 55+RX 95/65 27/21 Calorie Assault Bike or 35/28 cal row or 600m run Score is rounds plus reps for each part. Body Armor: 3x5 Floor press or Bench Press, After each set, Max Strict CTB Pull-Ups (use band if necessary) |
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