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WOD Blog
 | Wed, Dec 11 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) |
Wed Dec 11 2019 Geico(Time) Wednesday December 11, 2019 Warmup 2 Sets: 7 x Single Arm Dumbbell Bench Press (Each Side) 200' Single Arm Overhead Carry (Change Every 50') Push Press 4 Sets of 6 Rest 2 Minutes Between Sets • A good place to start is between 90-100% of your 10RM Push Press from last week • Keep the weight the same for all 4 sets across • The 6 reps are designed to be completed unbroken on each set WOD 'Geico' AMRAP 15: 60 Double Unders 30/21 Row or 23/16 bike or 400m run 10 Thrusters 135/95 55+ (115/85) RX+ 155/105 Body Armor For a video overview on the reasoning behind Body Armor, click below: youtube.com/watch?v=2wWfPKolb-o&feature=youtu.be 4 Giant Sets: 16 Weighted Sit-ups 12 Romanian Deadlifts 8 Pausing Barbell Rows Rest 2 Minutes Between Sets MOVEMENT FOCUS Weighted Sit-ups • Hold a Dumbbell High on Your Chest • The Dumbbell Should Always Remain in Contact with the Body • Use an AbMat and Anchor Your Feet Romanian Deadlifts Pausing Barbell Rows • Pause For 2 Seconds on the Chest Each Rep |
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