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WOD Blog
 | Mon, Oct 14 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 (80 days ago) |
Monday Oct 14 2019 Point Break(Time) Monday, October 14, 2019 We can be at the gym at 4:30 pm for anyone that wants to redo Open WOD 20.1. Text us if you want us to meet you there! Score submission is due no later than 6:00 pm! 'Power Clean Technique' 5 Sets, resting 1:00 between: 1 Clean Deadlift 1 Clean Pull 1 Clean High Pull 2 Power Cleans Set #1 - 50% of 1RM Power Clean Set #2 - 55% Sets #3+4+5 - 60% https://www.youtube.com/watch?v=KwYJTpQ_x5A STIMULUS Clean Deadlift… smooth pull of the ground. Focus on positions, and keeping the bar close to the body. Clean Pull… Builds upon the deadlift. Smooth pull off the ground, and we'll now accelerate past the knee and finishing with a big shrug. Clean High Pull… Further building, now adding a high pull after the shrug. Two power cleans to confirm the set. Aim is that the loads are on the light side. ________________________________________ Power Clean OTM x 10: 20 Double-Unders 2 Power Cleans Start at 60% of our 1RM Power Clean, and build from there to a heavy double for the day. ________________________________________ WOD 'Point Break' AMRAP 15: 20 DB Hang CJ (50/35) 15/12 Calorie Bike or 21/15 row or 200m run 20 DB Box Step-Ups (24'/20') (50/35) 15/12 Calorie Bike or 21/15 row or 200m run 20 weighted abmat situps or 20 GHD situps Challenge: Take 15:00 to work on goals |
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