WOD Blog

Wed, Jul 10 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 (82 days ago)

Wednesday July 10 2019 Double Header


(Time)
Wednesday July 10 2019

Push Jerk Skill
6:00 EMOM (3 Rounds):
Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive
Minute 2 - :30s Barbell Overhead Hold

Percentages:
On the jerk drives, start 50% of your estimated 1RM, and steadily build from there. Always take the bar from the rack. On the barbell overhead static hold, take this separately from the ground, at a load that starts at 35%. Light-to-moderate loads are the aim here... so that we can focus purely on our positioning.  Keep abs tight and rib cage down in OH hold.

Barbell Cycling
6:00 on clock:
3 rounds:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks

Weights change after each round.
Male Pounds - 95-115-135
Female Pounds - 65-75-85
Score is total reps for each round.

WOD:
'Double Header'
For Time:
50/35 Calorie Bike or 65/45 row  or  600m run
… Directly into “Annie”:
50-40-30-20-10
Double-Unders
AbMat Sit-Ups
... Directly into:
50/35 Calorie Bike or 65/45 row  or  600m run



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