WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
| WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
WOD Blog
 | Fri, Nov 22 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 (37 days ago) |
Fri Nov 22 2109 Singled Out(Time) Friday Nov 22 2019 Olympic Cycling Alternating On the 1:30 x 4 Rounds (12 Minutes): Interval #1: (0:00 / 3:00 / 6:00 / 9:00) 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low-Hang Power Snatch 1 Power Snatch Interval #2: (1:30 / 4:30 / 7:30 / 10:30) 1 High Hang Power Clean 1 Hang Power Clean 1 Low-Hang Power Clean 1 Power Clean Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both • The 4 reps at each interval are designed to be completed with out dropping the weight, taking the hands off, or pausing on the floor • The same weight does not need to be used across both lifts • If you prefer, use two separate barbells Tempo Front Squat (week 1 of 2) (rack) On the Minute x 9: 1 Tempo Front Squat Tempo: * 5 Seconds Down * 2 Second Pause * Aggressively Stand Sets 1-3: 60% Sets 4-6: 64% Sets 7-9: 68% WOD 'Singled Out' 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Alternating Dumbbell Snatches 50/35 55+ (35/20) (alternate hands every rep) 1 Minute Box Jumps (24/20) 1 Minute Single Arm Dumbbell Clean & Jerks50/35 55+ (35/20) (alternate hands every 5 reps) 1 Minute Calorie Row 1 Minute Rest Optional Midline 3 Sets For Quality: :20 Second L-Sit :30 Second Wall-Facing Handstand Hold :40 Double Kettlebell Static Squat |
|
|
