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WOD Blog
 | Tue, Dec 3 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 Dec 3 2019 Little Dipper(Time) Tuesday December 3, 2019 Warmup 2 Sets: 5 Inchworms Down and Back Single Arm Overhead Carry Push Press 10 rep max STIMULUS • Setting a weightlifting baseline today with a 10RM Push Press • Take the bar out of the rack for these reps • It may be helpful to follow the following sets when building: • 5-6 Sets: 5-7 Reps • 2-3 Attempt: 10RM WOD: 'Little Dipper' 21-15-9: Push Jerks (from floor) 155/105 55+ (115/85) Lateral Barbell Burpees https://www.youtube.com/watch?v=VrHNJXoSyXw Body Armor 2 Giant Sets: 5 Double Kettlebell Hang Cleans Down and Back Double Kettlebell Front Rack Carry 20/15 Calorie bike or row 30 Banded Pull-Aparts Rest 2 Minutes Between Sets STIMULUS • Giant sets are not for time, but move with a purpose from movement to movement • Double Kettlebell Hang Cleans: • Choose a load that you can complete the 5 reps unbroken • Double Kettlebell Front Rack Carry: o Use the same weight as you did on the Kettlebell Hang Cleans • After the 5th hang clean, you can go right into the 100 meter front rack carry • Banded Pull-Aparts: • Choose a band tension that you can complete the 30 reps with no more than 1 break |
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