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WOD Blog
 | Wed, Dec 18 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 18 2019 Happy Hour(Time) Wednesday December 18, 2019 Warmup 2 Sets: :20 Second Barbell Overhead Hold :20 Second Dead Hang :20 Second Hip Extension Hold WOD: 'Happy Hour' Part #1 12:00 on the clock 3 Rounds: 12 Power Cleans 135/95 55+(115/85) 9 Chest to Bar Pull-ups 12 Push Jerks 9 Toes to Bar Directly into 'Happy Hour' Part #2 In remaining time until 12 Minutes: Build to a Heavy Power Clean & Jerk • With whatever time you have remaining in the 12-minute window, we'll build to a Heavy Single Power Clean & Jerk • Use the same barbell that you did in Part 1 • Expect to take somewhere between 3-5 attempts • Have the extra weights ready at the start of Part 1 to make for an easy transition to Part 2 Body Armor (A) 3 Sets: 100 Meter Overhead Kettlebell Carry 10 Ring Rows 25 Band Pull-Aparts Rest 1 Minute Between Sets OVERHEAD KETTLEBELL CARRY • Carry a single kettlebell locked out overhead • Switch hands at the 50 meter mark Body Armor (B) 3 Sets: Max Effort L-Sit (try for at least 20 seconds) use rings or hang from pullup bar 7 Slow Barbell Good Mornings Rest 1 Minute Between Sets |
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