WOD Blog

Mon, Dec 16 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)

Monday Dec 16 2019 Wonderwall


(Time)
Monday, December 16, 2019

Warmup/Silverback Primer
2 Sets:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows
https://www.youtube.com/watch?v=b_GsCgFJaqk&feature=youtu.be

Back Squat Waves
Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%
Rest 3 Minutes
Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%
Rest 3 Minutes
Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%
* Week #3 of our Back Squat Waves. All percentages based off our 5-Rep Heavy from earlier in the cycle.

WOD 'Wonderwall'
For Time:
30 Double Unders, 20 Bar-Facing Burpees
30 Double Unders, 20 Wallballs (20/14)
30 Double Unders, 20 Deadlifts (205/145)
30 Double Unders, 20 Wallballs (20/14)
30 Double Unders, 20 Bar-Facing Burpees

Body Armor
2 Sets:
:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlifts (5 Seconds Down)



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