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WOD Blog
 | Wed, Oct 9 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 9 2019 Wednesday Primer(Time) Wednesday October 9 2019 Wednesday Primer On the Minute x 20 (4 Rounds): Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch) Minute 2 : :50s Light Row Minute 3: 10 Single Arm Dumbbell Hang Clean and Jerks RX 50/35 55+ (35/20) Minute 4: 4 TTB + 10 Wallballs (20/14) Minute 5: :50s Light Bike STIMULUS • Working through 5 different stations today for a total of 4 rounds • We have mono-structural, gymnastics, and weightlifting all packed into this 20 minute workout • The goal here is to expose you to a variety of movements in a long and sweaty EMOM • You'll work for 30-50 seconds at each station and use the rest of the time as rest/transition • There is no rest between round • Station 1: Pause for 2 Seconds in the Bottom of Each Rep • Station 2: Recovery pace, focusing on the technique of our row • Station 3: Switch Hands Every 5 Reps on the Single Arm Dumbbell Hang Clean and Jerks • Station 4: TTB directly into Wallball shots • Station 5: Recovery pace, focusing on the breathing and technique SUBSTITUTIONS Toes to Bar Reduce Reps Feet as High as Possible Knees to Elbows Knees to Chest Bike 150 Meter Run ________________________________________ Challenge: Take 15:00 to work on goals |
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