WOD Blog

Tue, Jul 23 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 (87 days ago)

Tuesday July 23 2019 Nowhere Fast


(Time)
Tuesday July 23 2019

Gymnastic Focus Work
Not for Time:
1:00 Light Bike or row or run + 12 Strict Pull-Ups RX+ 60% Max Ring MU
1:00 “ + 12 Strict Ring Dips
1:00 “ + 9 Strict Pull-Ups RX+ 50% Max Ring MU
1:00 “ + 9 Strict Ring Dips
1:00 “ + 6 Strict Pull-Ups RX+ 40% Max Ring MU
1:00 “ + 6 Strict Ring Dips

Power Clean
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Set #1 - 60% of 1RM Power Clean
Set #2 - 64% of 1RM Power Clean
Sets #3+4+5 - 68% of 1RM Power Clean

https://www.youtube.com/watch?v=KwYJTpQ_x5A

WOD:
'Nowhere Fast'
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 5 Toes to Bar
RX 135/95 lb RX+ 155/105
The workout starts with 5 Toes to Bar.

Midline Conditioning
4 Rounds:
250m Row
12 wall ball situps



8013307001
10118 South Redwood Road, Suite C
South Jordan, Utah 84095 (view larger map)