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WOD Blog
 | Mon, Aug 26 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) |
Monday August 26 2019 Sucker Punch(Time) Monday, August 26, 2019 Plank challenge ends this Saturday!! Stamina Squats Alternating On the Minute x 12 (6 Rounds): 3 Front Squat 6 Back Squats Barbell: 60% of 1 Rep Max Back Squat Returning to the 3-6 repetition scheme for these last two weeks of stamina squats ________________________________________ Handstand Push-up Conditioning On the 2:00 x 5 Sets: 50' Single Dumbbell Overhead Walking Lunge 50/35 55+(45/30) Max Strict Handstand Push-ups in Time Remaining 55+ (5' Riser) SUBSTITUTIONS: Strict Handstand Push-ups - Max Double Dumbbell Strict Press Handstand Push-ups with Feet on Box or Bench 50' Overhead Walking Lunge (Lighter Weight) - 3-5 Strict Handstand Push-ups ________________________________________ WOD: 'Sucker Punch' 21-18-15-12-9: Kettlebell Swings (53/35) (American) Thrusters (75/55) STRATEGY With a higher number of reps, all finishing overhead, it will be helpful to have a break-up strategy established early As the saying goes, 'break because you planned too, not because you have to' There are more reps in the sets of 21 and 18 than there are in the 15-12-9 combined ______________________________ |
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