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WOD Blog
 | Fri, Dec 6 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 (36 days ago) |
Friday Dec 6 2019 Hot Rod(Time) Friday Dec 6, 2019 Warmup 2 Rounds: 10 Glute Bridges :15 Seconds Single Legged Glute Bridge Hold :30 Seconds Elbow Plank ________________________________________ Front Pause Squat On the Minute x 9: 1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds Stand Sets 1-3: 60% Sets 4-6: 64% Sets 7-9: 68% STIMULUS • Switching up the tempos and percentages over last weeks 'On the Minute' Tempo Front Squat Work • Last Weeks Tempos: 5 Second Down, 2 Second Pause, Aggressively Stand • This Weeks Tempos: 3 Seconds Down, 3 Seconds Pause, 3 Seconds Stand • Last Weeks Percentages: 63-67-71% • This Weeks Percentages: 60-64-68% • This will be version 1 of 2 of these Tempo Front Squats, with the next coming a week from today ________________________________________ WOD 'Hot Rod' 10 Rounds: 200m Run or 12/10 bike or row 3 Deadlifts (225/155) RX+275/225 5 Kipping HSPU RX+ 5 Deficit HSPU 4”/3” SUBSTITUTIONS Kipping HSPU • Reduce reps • 10 rep strict press (standing today) |
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