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WOD Blog
 | Tue, Aug 20 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 (83 days ago) |
Tuesday August 20 2019 30 Rock(Time) Tuesday August 20 2019 Gymnastic Conditioning 3 Rounds: 300 Meter Row or 200 m run + 40% Unbroken Chest to Bar Pull-Ups or fast singles Not for time or score/ Row at a recovery pace With both movements here involving an upper body pull, let's make sure our timing is dialed in. The legs and hips should lead the way before the arms begin to pull. How we perform one of these movements is likely how we'll perform the other. Lower half before upper half. Strict Press 3 Sets of 3 Build to a heavy set of 3 Push Press Complex On the 2:00 x 5 Sets: 1 Pausing Drive 1 Drive 2 Push Presses Sets: 60-65-70-70-70% off 1RM Jerk https://www.youtube.com/watch?v=_7wA1A29bzw&feature=youtu.be MOVEMENT FOCUS Dip Weight in the heels Chest upright Drive Throw the bar up with the lower half Arms just follow through, they are not the main mover WOD:'30 Rock' 20:00 AMRAP: 30 Kettlebell Swings (53/35) 30 Push Presses 95/65 55+ (75/55) 21/15 Calorie Assault Bike or 28/20 row or 400 m run 21 Toes to Bar STRATEGY This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes Taking short, calculated breaks can sometimes allow you to move faster than bigger sets with longer breaks SUBSTITUTIONS Toes to Bar Reduce Reps Toes as High as Possible Knees to Elbow Knees to Chest |
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