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WOD Blog
 | Mon, Jul 15 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) |
Monday July 15 2019 Tailspin(Time) Monday, July 15, 2019 Stamina Squats Alternating 'On the Minute' x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats 58% 1 RM Back Squat (3% increase from last week) WOD: 'Tailspin' 14:00 AMRAP 15 Thrusters 30 Double-Unders 10 CTB Pull-Ups 30 Double-Unders RX 96/65 55+ 75/55 Body Armor 4 Unbroken Sets: 3 Dumbbell Power Cleans 3 Dumbbell Push Presses 2 Dumbbell Power Cleans 2 Dumbbell Push Presses 1 Dumbbell Power Clean 1 Dumbbell Push Press *After each set, complete 15 wall ball Sit-Ups. Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less. |
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