WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
| WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
WOD Blog
 | Fri, Sep 6 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) |
Friday September 6 2019 Charlie Horse(Time) Friday September 6 2019 Bar Muscle Up Progression 10:00 bmu progressions Barbell Cycling 21 Strict Press 75/55 RX+ 95/65 15 Push Press 95/65 RX+ 135/95 9 Push Jerks 135/95 RX+ 165/115 6 Split Jerks 155/105 RX+ 185/135 WOD 'Charlie Horse' For Time: 10 Wallballs, 12/9 Calorie Bike or row 20 Wallballs, 12/9 Calorie Bike or row 30 Wallballs, 12/9 Calorie Bike or row 40 Wallballs, 12/9 Calorie Bike or row 50 Wallballs, 12/9 Calorie Bike or row STRATEGY • This workout is mostly about setting yourself up for the final 2 rounds of wallballs • There are 90 reps in the last two rounds alone, while there are only 60 within the first 3 • Push for big sets on the wallballs and use the bike/rower to 'recover' • Every athlete is different, so ride at a pace that allows you to get back to the wall for large sets Skill Conditioning 3 Giant Sets, Not For Time: 20 GHD Sit-ups 50' Single Dumbbell OH Walking Lunge (35/20) 1:00 for Handstand Practice* Rest 2 Minutes Between Sets |
|
|
