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WOD Blog
 | Wed, Aug 7 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) |
Wednesday August 7 2019 Optimus Prime(Time) Wednesday August 7 2019 DEADLIFT Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 WOD: 'OPTIMUS PRIME' AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts RX 225/155 55+ 165/115 The workout starts on the wallballs Score is total wallballs STRATEGY • Since the workout starts on the wallballs, the first minute will be the best chance to complete the biggest set of the day • After the first round, shoot for 1-2 sets per minute • Have a goal in mind going into the workout on how many reps or for how many seconds you want to hold on for • With 45-50 seconds to work on the ball, this number is likely in the 12-24 rep range • Go unbroken for the 5 deadlift reps and transition back to the ball quickly • Make sure your barbell is relatively close to the medicine ball to ensure fast transitions CONDITIONING Alternating On the Minute x 10 (5 Rounds): Minute 1: 50' Sled Pull Minute 2: 30 Seconds Max Calorie Row • This should be a moderately heavy weight that you can run with and complete in roughly 30 seconds |
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