WOD Blog

Wed, Sep 18 2019

Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party
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Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party
Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (82 days ago)

Wednesday Sept 18 Bar Crawl


(Time)
Wednesday September 18 2019

'Bar Crawl' (Teams of 3)
AMRAP 7:
50 Bench Press (95/55)
50 Bench Press (115/65)
AMRAP Bench Press (135/75)
https://www.youtube.com/watch?v=SCVCLChPQFY

Rest 3 Minutes

AMRAP 7:
50 Front Squat (95/65)
50 Front Squat (115/85)
AMRAP Front Squat (135/95)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (135/95)
50 Deadlifts (155/105)
AMRAP Deadlifts (185/135)
Teams of 3 will work through 3 separate AMRAP 7's with 3 minutes of rest between
Athletes will split reps up how they see fit, with one person working at a time
The work is set at 50 reps on the first two barbells
The scored portions are total reps completed at the final AMRAP barbell
Enter separate scores for the bench, front squat, and deadlifts
The front squats come from the ground, not the rack

Capacity Builder
11:00 on clock
3 Rounds:
3 Minute Window:
21/15 Calorie Row or 200m run
10 Chest to Bar Pull-Ups
Max Wallballs 20/14
Rest 1:00 between rounds.
Score is total number of wallballs



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