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WOD Blog
 | Tue, Aug 13 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) |
Tuesday August 13 2019 Swole Cycle(Time) Tuesday August 13 2019 Gymnastic Focus Work 3 Rounds For Time: 3 TTB + 3 Chest to Bar Pull-Ups + 3 Pull-Ups *Every Break: 150 Meter Row or 200m run The workout starts on gymnastic complex, with any break on the bar requiring a trip to the rower for 150 meters or 200 m run MOVEMENT FOCUS On all three movements, focus on leading the way with the feet This is easy to keep top of mind, because you'll already do it on the toes to bar Leading with the feet on the pull-ups can help you maintain rhythm, stay hollow, and 'pull' less of your body weight Strict Press (rack) 3 Sets of 3 Build to a heavy set of 3 MOVEMENT FOCUS Lumbar Curve Maintain the natural lumbar curve in the lower back. It is really tempting to arch the lower back hard to get better leverage or get a little more 'oomph' into each press. Let's try to make these as strict as possible. Doing that ensures we are strengthening the chest and shoulders without getting any help from the hips or lower back. WOD: 'Swole Cycle' 16:00 on clock 8 Rounds of 20 Seconds On / 10 Seconds Off: Strict Pull-ups Bike Calories Strict Handstand Push-ups 55+ (5' Riser) Row Calories 4 station Tabata (4:00 at each station) Record total reps for each station Complete all 8 rounds on 1 movement before moving on Start in different places so everyone can use the bike (sub rower if necessary) Choose strict pull-up and strict handstand push-up variations that allow athlete to complete at least 5 reps during the 20 second work windows SUBSTITUTIONS Strict Pull-ups Banded Strict Pull-ups Strict Handstand Push-ups Handstand Push-ups with Feet on Box Double Dumbbell Strict Press |
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