WOD Blog

Mon, Nov 11 2019

Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party
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Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party
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12 Days of Christmas WOD on Dec 22, 2025 (20 days ago)

Monday Nov 11 2019 Hero WOD Jack


(Time)
Monday, November 11, 2019

To all the service men and women of this country, past and present, THANK YOU, for your service, protection and support!

Let us know if you’d like to redo 20.5 and we’ll meet you at the box at 4:30pm.  Scores are due by 6:00 pm.

Pausing Back Squat
On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat
Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

Hero WOD 'Jack'
AMRAP 20:
10 Push Press (115/85)  55+ 95/65
10 Kettlebell Swings (53/35)  55+ 35/20
10 Box Jumps (24/20)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

• Day one to our deload week, and on Veteran's Day, a Hero workout.

STRATEGY
• Higher round workout, which is a great chance to hone in on a methodical pace from the onset.
• 1 Round Every 2:30 = 8 rounds
• 1 Round Every 2:00 = 10 rounds
• 1 Round Every 1:30 - 13 Rounds
All 3 movements today involve a 'dip' of some kind. This translates to our hips being the limiting factor. It may show on the push presses as a 'shoulder fatigue', but it's truly the result of our hips not firing as powerfully as they could. With this limiting factor in mind, we can focus on our hip drive throughout, using that as



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