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WOD Blog
 | Fri, Aug 2 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 (84 days ago) |
Friday August 2 2019 Cool Whip(Time) Friday August 2 2019 Skill: Alternating For 7 Minutes: Station A: Handstand Walk Practice Station B: 50' Single Arm Dumbbell Overhead Walking Lunge SUBSTITUTIONS Handstand Walk • 30-60 Second Nose to Wall Handstand Hold on Wall • 2-3 Wall Walks • Handstand Walk Toward the Wall (Start Close and Work Your Way Back) Muscle Snatch: 3 Sets of 3: Muscle Snatch - Video Stay light Squat Snatch Stamina: 5:00 EMOM 5 'Touch and Go' Squat Snatches WOD: 'Cool Whip' 3 Rounds: 21/15 Calorie Row or 16/12 bike or 300 m run 75 Double Unders Directly Into... 3 Rounds: 20 Dumbbell Snatches RX 53/35 55+(35/20) 12 Lateral Burpees over Dumbbell STRATEGY • In each couplet, we want to spend as much time moving as possible • Adjust your pace on the row and the burpees (movement you won’t break up) to go for large sets on the double unders and dumbbell snatches (movements you would break up) • If you are confident with going for big sets on the double unders and dumbbell snatches, you can afford to go a little faster on the row and burpees • Aim for consistency of speed across the three rounds of each section MOVEMENT FOCUS • Dumbbell Snatches: Just like on the dumbbell overhead walking lunge, look to finish each dumbbell snatch with a strong locked out punch of the elbows next to the ear SUBSTITUTIONS Double Unders: • Reduce Reps • 90 Seconds of Practice • 120 Single Unders |
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