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WOD Blog
 | Wed, Oct 2 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 (81 days ago) |
Wednesday October 2 2019 Miracle Gro(Time) Wednesday October 2 2019 WOD 'Miracle-Gro' 5 Rounds: *200 Meter Run or 15/12 bike or 250 m row *15/12 Calorie Bike or 250m row or 200 m run 12/9 Strict Handstand Push-ups 55+ (5' Riser) *On above movements, athletes must alternate exercises, ie run then bike/row or bike/row then run. Pausing Front Squat (rack) On the 1:30 x 6: 1 Pausing Front Squat (3 sec in bottom) 1 Front Squat Start at 70% and build to a heavy complex Capacity Builder On the 3 Minutes x 3 Rounds: 7-5-3 Back Squat Push Jerk Thruster Barbell: 50% of 1RM Clean and Jerk The bar will come from the floor, not out of the rack One round = 45 reps Recovery Not for score: 15:00 Recovery Bike or row or run or work on goals |
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