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| WOD Blog |
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WOD Blog
 | Wed, Aug 21 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) |
Wednesday August 21 2019 Frank the Tank(Time) Wednesday August 21 2019 Body Armor Primer 3 Giant Sets, Not for Score: :20s Wall Facing Handstand Hold - Video 16 Suitcase Deadlift - Video 12 DB Box Step-Ups - Video Rest 2:00 between sets. On the step-ups, this is 6 each leg for the total of 12. WOD: 'Frank the Tank' Part 1 (On the 0:00) AMRAP 5: Buy-In: 40 Wall Balls (20/14) AMRAP in Time Remaining: 12 Deadlifts 185/135 55+(135/95) 12 Barbell Facing Burpees Rest 5 Minutes 'Frank the Tank' Part 2 (On the 10:00) AMRAP 5: Buy-In: 30 Wall Balls AMRAP in Time Remaining: 9 Deadlifts 225/155 55+(185/135) 9 Barbell Facing Burpees Rest 5 Minutes 'Frank the Tank' Part 3 (On the 20:00) AMRAP 5: Buy-In: 20 Wall Balls AMRAP in Time Remaining: 6 Deadlifts 275/185 55+ (225/155) 6 Barbell Facing Burpees See below whiteboard pic for your score when we did this on 1/16/19. Try to beat your score! The score for each section is total rounds and reps of deadlifts and bar facing burpees STRATEGY • Whenever there is rest built into a workout, we're looking to keep moving for as much of the work station as possible • Let's aim for large sets of wallballs and deadlifts today, as these are the movements that we'd stop moving on • Pace the burpees so that you can come back for another big sets of deadlifts (1-2 sets) • With the wallball rep number dropping over the 3 parts, let's aim to improve your rounds and reps with each Midline Plank Challenge |
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