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WOD Blog
 | Tue, Mar 5 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 (26 days ago) |
Tuesday March 5 2019(Time) Tuesday March 5, 2019 Gymnastic Conditioning 15-12-9-6 Row or Bike 40% of (estimated) Max Kipping HSPU Not for score, but for practice. The biking is intended to tax our breathing, resulting in a challenge to our technique on the wall. WOD: “4-Wheel Drive” 4 Rounds of 4:00 AMRAP, Rest 4:00: Part #1 - On the 0:00, AMRAP 4:00: 30/22 Calorie Row 23/17 Bike 400m run 15 down and back shuttle sprints Max Power Cleans RX 115/85 55+RX 75/55 Rest 4:00 Part #2 - On the 8:00, AMRAP 4:00: 24/18 Calorie Row 18/14 bike 300m run 12 down and back Shuttle Sprints Max Power Cleans RX 135/95 55+RX 95/65 Rest 4:00 Part #3 - On the 16:00, AMRAP 4:00: 18/14 Calorie Row 14/11 bike 200m run 9 down and back Shuttle Sprints Max Power Cleans RX 155/105 55+RX 115/80 Rest 4:00 Part #4 - On the 24:00, AMRAP 4:00: 12/9 Calorie Row 9/7 bike 200m run 6 down and back 10m Shuttle Sprints Max Power Cleans RX 175/115 55+ RX 135/85 Score is total reps |
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