WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
| WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
WOD Blog
 | Mon, Sep 23 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 (82 days ago) |
Monday Sept 23 Bartender(Time) Monday, September 23, 2019 Capacity Builder Not for Time: 50-40-30-20-10: Double-Unders 10-8-6-4-2: Strict CTB Pull-Ups STIMULUS • Not for time, and instead for quality practice on the rope, and strength on the pull-ups. • Band as necessary (which will be the vast, vast majority of us, as we want chest contact. • We will be doing kipping CTB pull-ups on Wednesday, so let's use this as strength building where our next will be more conditioning based. SUBSTITUTIONS Double Unders Reduce Reps 1:00 of practice per round Single Unders CTB Pull-Ups Banded CTB Pull-Ups (working full range) Chin over pull-ups (strict) Power Snatch Complex On the 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Set 1: 60% Set 2: 65% Sets 3-5: Build to a Heavy Complex WOD 'Bartender' 5 Rounds: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches RX 115/85 55+105/75 WATCH KATRIN DAVIDSDOTTIR AND BAYDEN BROWN COMPLETE 'BARTENDER' https://www.youtube.com/watch?v=oh5c3vcQpUs&t=124s Conditioning Choose either 1)the following sled conditioning or 2) work on goals 2 rounds: Sled Drag (west parking lot to sidewalk and back to parking lot) 500m row |
|
|
