WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
| WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
WOD Blog
 | Fri, Oct 4 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) |
Friday October 4 2019 BFF(Time) Friday October 4 2019 Split Jerk Technique 3 sets 2 Tall Jerks 2 Pausing Split Jerks (pause in the dip and the split) 25% 30% 35% 1RM Split Jerk Split Jerk 5:00 EMOM 1 split jerk Build to heavy single WOD 'BFF' AMRAP 20: 100 Double Unders 50 Wallballs (20/14) 40 Calorie Row or 30 cal bike or 500m run 30 Alternating Dumbbell Power Snatches 50/35 55+ (35/20) 20 Toes to Bar 10 Burpee CTB Pull-Ups SUBSTITUTIONS Double Unders Reduce Reps 2 Minutes of Practice 200 Single Unders Toes to Bar Reduce Reps Toes as High as Possible Knees to Elbow / Chest / Waist Burpee CTB Pull-Ups Reduce Reps Chin over 10 burpees, followed by 10 strict pull-ups (CTB if able) Capacity Builder On the Minute x 10: :30s Max Barbell Facing Burpees :30s Rest STIMULUS • With this being a very common Open movement, we'll work through these reps to build capacity and confidence • Speed is the focus here, with the intention on pushing with intensity in the work/rest interval. • Along with speed, our secondary focus is pacing. Aim is to stay within 2-3 reps on each round. But if we end up sliding towards the end, we would rather take the effort to push the speed. We focus on pacing quite a bit. Today - let's focus on our speed. • Record all ten sets, with the score for the day being sum total. |
|
|
