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WOD Blog
 | Tue, Jul 30 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 (85 days ago) |
Tuesday July 30 2019 Kelly Rowland(Time) Tuesday July 30 2019 STRENGTH: 4 Sets of the Complex: Pausing High Hang Squat Clean (pause in the catch/squat) Pausing Front Squat (pause in squat) High Hang Squat Clean Front Squat Start 50% work to 65% FINISH with one heavy squat clean WOD: 'Kelly Rowland' For Time: 50/35 Calorie Row or bike 40/28 3 Rounds of “Kelly” 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) 50/35 Calorie Row or bike 40/28 STRATEGY GENERAL Find a moderate pace throughout that you could sustain for a 20-25 minute effort Push for bigger wallball sets within the workout today, as that is the only movement we would break up into sets ROW Treat the first row as more of a buy-in than as part of the workout Look to match or increase your pace on the final row, as there is no work to follow WALLBALLS Shoot for 1-3 quick sets on the wallballs 1 Set: 30 2 Sets: 15-15 or 20-10 3 Sets: 12-10-8 or 10-10-10 MIDLINE 3 Sets: 1 Minute Heavy Kettlebell front rack hold 20 weighted abmat situps |
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