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 | Fri, Aug 16 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 16 2018 Hangnail(Time) Friday August 16 2019 Deadlift 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85% WOD 'Hangnail' 16:00 AMRAP 30 Dumbbell Hang Clean and Jerks RX 50/35 55+ 35/20 25/18 Calorie Bike or 30/22 row 20 Barbell-Facing Burpees 15 Deadlifts (225/155) Scoring: Rounds + Reps Using one dumbbell, switch hands every 5 reps on the dumbbell hang clean and jerk STRATEGY The only two movements that we'd break up today are the deadlifts and dumbbell hang clean and jerks. We can aim to break these into 2-3 sets from the very beginning. Really strong scores for this workout are 3+ rounds, with most scores hovering in the mid 2's. This means that rounds are taking anywhere between 5-6 minutes to complete. Pace accordingly to stay consistent across the 16 minutes. Dumbbell Hang Clean and Jerks 2 Sets: 15-15 3 Sets: 10-10-10 Deadlifts 2 Sets: 9-6 or 8-7 3 Sets: 5-5-5 or 6-5-4 MOVEMENT FOCUS Bringing the Weight Down There are a couple ways to bring the dumbbell back down from overhead. Each has its pros and cons. The faster version is to bring the weight from overhead directly between the legs. While it is faster, it can also be more taxing and cause you to break more often. The slower version is to stop at the shoulder on the way down before swinging the weight between the legs. While this is slower, it can allow you to control the movement a little more and potentially hold on for larger sets. CASHOUT: Plank Challenge |
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