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WOD Blog
 | Tue, Nov 19 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 (79 days ago) |
Tuesday Nov 19 2019 Sea Horse(Time) Tuesday November 19, 2019 Strict Gymnastics (A) Not For Time: 15 Wall Walks STIMULUS • In the wall walk, you will start by lying prone your chest with the bottom of the feet in contact with the wall • You'll walk the hands backwards and the feet up the wall until the chest you are vertical in a wall facing handstand hold • Walk as high as you can and get the body as straight as possible • With these being not for time, take your time between reps to ensure quality of movements MOVEMENT FOCUS • The way down on the wall walk can be a little tricky • To avoid sliding down, think about pushing the feet into the wall as you walk the hands away • This maintains pressure and connection to the wall and helps with a more controlled descent Strict Gymnastics (B) 3 Giant Sets For Quality: 10 Horizontal Ring Rows :10-:20 Second Ring Support Hold (top of ring dip) STIMULUS • Working back and forth between two ring movements in the second half of strict gymnastics • On the ring rows, walking the feet further forward or elevating them will make the pull more challenging SUBSTITUTIONS Ring Support Hold Reduce Time Use Band as Needed Push-up Plank Hold (30-45 seconds) WOD 'Sea Horse' 3 Rounds: 40/30 Cal Bike 800 Meter Row 400 Meter Run 20 Burpee Box Jump Overs (24/20) 35:00 TIME CAP |
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