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WOD Blog
 | Tue, Nov 26 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) |
Tues Nov 26 2019 Snack Bar(Time) Tuesday November 26, 2019 Strict Gymnastics 0:00 - 7:00 3 Pausing Strict Pull-Ups (chin over for 2s) 3 Dead Stop Strict Handstand Push-ups 7:00 - 14:00 3 Strict Toes to Bar 5 Inchworms 10 Pausing Good Mornings (bar) STIMULUS Deadstop Strict Handstand Push-up: Pause For 1 Second in the Bottom of Each Rep Inchworms: https://www.youtube.com/watch?v=gDweumAbvfQ&feature=youtu.be Strict Toes to Bar: Go As High as Possible & Control the Legs Down to Prevent Any Swinging Pausing Good Mornings: Pause for 2-3 Seconds at the Bottom of Each Rep SUBSTITUTIONS Pausing Strict Pull-ups - Reduce Reps Banded Pausing Deadstop Strict Handstand Push-up - Deadstop Strict Press Strict Toes to Bar - Bring Feet Lower Reduce Reps Power Clean Complex On the 2:00 x 5 Sets: 1 '3-Pause' Power Clean 1 Power Clean 1st Pause (2 Seconds): Knee Level 2nd Pause (2 Seconds): Jumping Position (Pockets) 3rd Pause (2 Seconds): Catch Position Set 1: 57% Set 2: 60% Sets 3-5: 63% WOD 'Snack Bar' 3 Rounds: 400 Meter Run or 500/400 row or 28/20 bike 10 Power Cleans 500/400 Meter Row or 28/20 bike or 400 M run 10 Push Jerks Barbell: 135/95 55+ (95/65) |
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