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WOD Blog
 | Wed, Nov 27 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) |
Wednesday Apr 27 2019 Power Wheels(Time) Wednesday November 27, 2019 Warmup (on own or with partner) Silverback Primer 3 Sets Each Side: 7 Single Arm Dumbbell Bench Press 7 Single Arm Dumbbell Bent Over Row Bench Press Build to Heavy Set of 5 5@55% 1RM Bench Press 5@65% 5@75% 5@heavy as possible (around 85%) Power Snatch Complex On the 2:00 x 5 Sets: 1 '3-Pause' Power Snatch 1 Power Snatch 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 'Power Wheels' 15:00 on clock AMRAP 3: 7/5 Calorie Bike or 7/5 row or 100m run 12 Power Snatches 95/65 55+(65/45) Rest 3 Minutes AMRAP 3: 7/5 Calorie Bike or 7/5 row or 100m run 8 Power Snatches115/85 55+ (75/55) Rest 3 Minutes AMRAP 3: 7/5 Calorie Bike or 7/5 row or 100m run 4 Power Snatches 135/95 55+ (95/65) Body Armor 3 Sets: :30 Seconds Front Plank Hold :30 Seconds Overhead Squat Hold (Bottom) :30 Seconds Superman Hold |
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