WOD Blog

Tue, Feb 12 2019

Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party
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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 Feb 12 2019 Top Heavy


(Time)
Tuesday February 12, 2019

Back Squat:
10:00 on clock
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%

WOD:
“Top Heavy”
18:00 AMRAP
9 Power Cleans RX 135/95  55+RX  115/80
7/4 Strict HSPU
9 Front Squats
7/4 Strict Pull-Ups

Optional Row Conditioning:
13:00 on clock
On the 0:00 - 18/13 Calorie Row, 14/10 bike,  300 m run
On the 1:30 - 15/11 Calorie Row, 12/9 bike, 200 m run
On the 3:00 - 12/9 Calorie Row, 9/7 bike, 200 m run

On the 5:00 - 18/13 Calorie Row, same as above
On the 6:30 - 15/11 Calorie Row
On the 8:00 - 12/9 Calorie Row

On the 10:00 - 18/13 Calorie Row
On the 11:30 - 15/11 Calorie Row
On the 13:00 - 12/9 Calorie Row



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