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WOD Blog
 | Fri, Dec 13 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 13 2019 Stairmaster(Time) Friday Dec 13, 2019 Silverback Primer 2 Rounds: 10 Glute Bridges :15 Seconds Single Legged Glute Bridge Hold :45 Seconds Plank Hold Tempo Front Squat 9:00 EMOM 1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds Stand Sets 1-3: 63% Sets 4-6: 67% Sets 7-9: 71% WOD 'Stairmaster' 30-20-10: Row or Bike Calories (Women: 21-14-7) 50' Dumbbell Walking Lunge (One Arm Extended) 50/35 55+35/20 Directly Into... 5 Devil Presses 50/35 55+(35's/20's) 10 Wallballs 7 Devil Presses 20 Wallballs 9 Devil Presses 30 Wallballs DUMBBELL MOVEMENTS • One dumbbell will rest in the front rack, while the other is locked out overhead for the walking lunge • We'll switch arm position at the halfway mark (25-ft.) • The back knee should touch the ground and the hips should fully extend at the top of each rep • Choose weights here that allow you to complete the 50 feet with 1 break max • Devil's Press: https://www.youtube.com/watch?v=rUp_LwREipA&feature=youtu.be Cashout: Aerobic Intervals EMOM x 15 (3 Rounds): Minute 1: 9/6 Calorie Bike or row Minute 2: 12/9 Calorie Bike or row Minute 3: 15/12 Calorie Bike or row Minutes 4-5: Rest |
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