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WOD Blog
 | Tue, Oct 29 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 (21 days ago) |
Tuesday Oct 29 2019 Bruiser(Time) Tuesday October 29, 2019 Lactic Threshold Conditioning On the 3:00 x 5 Rounds: 7 Burpee Box Jump Overs (24'/20') 9/7 Calorie Assault Bike or 12/9 row or 200m run Aim here is to train our upper limit power. There is purposefully a significant amount of time between rounds to recover. Push Jerk On the 2:00 x 5 Sets: 3 Push Jerks Barbell taken from the rack. Set #1 - 60% of estimated 1RM Set #2 - 65% Sets #3+4+5 - 70-75% WOD 'Bruiser' 3 Rounds: 30 Double-Unders 20 Air Squats 10 Push Jerks RX 135/95 RX+ 185/125 Scoring: Time STIMULUS • Heavy push jerk as the focus of this effort. • DU and Air Squats precede purely to challenge the movement. • Aim is for a heavy load, but one that we could complete for 10+ reps unbroken when fresh. We are looking for a load that we feel confident we can complete all rounds with a single break at each, at most. |
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