WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
| WOD Blog |
| Class Schedule |
| CrossFit Multiply |
| Videos |
| CrossFit Info |
WOD Blog
 | Fri, Jan 3 2020 |  |
 | 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 |
| Thu, Dec 19, 2024 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (35 days ago) |
Friday Jan 3 2020 Anna(Time) Friday January 3, 2020 Box Front Squats 10:00 EMOM 2 Box Front Squats Sets 1-2: 50% Sets 3-4: 55% Sets 5-7: 60% Sets 8-10: 65% of 1RM Front Squat The goal is speed off the box. Pause for 1 full second on the box, then fire up from seated position. Set the box (or plates) just below parallel. Unlike a traditional box squat, where the bar is in the back rack, the goal is not to sit way back so the shin is vertical Push Press 3 Sets of 6 The weight stays the same across all 4 sets. Add 2-4% from last time WOD 'Anna' AMRAP 3: 2 Rope Climbs (15') 9 Front Squats (155/105) Max Calorie Row Rest 2 Minutes AMRAP 3: 2 Rope Climbs (15') 7 Front Squats (155/105) Max Calorie Row Rest 2 Minutes AMRAP 3: 2 Rope Climbs (15') 5 Front Squats (155/105) Max Calorie Row *Once you're through the rope climbs and front squats, you'll complete as many calories on the rower with whatever time remains in the 3-minute windows *Your score is total calories across the 3 rounds SUBSTITUTIONS Rope Climbs Reduce Reps 1 Minute of Practice 12 CTB Pull-Ups per round (6/each) Gymnastic Conditioning For Time: 9 Toes to Bar 9 Power Cleans 135/95 RX+ 175/125 21/15 Bike or 27/20 row 7 Toes to Bar 7 Power Cleans 135/95 RX+ 175/125 21/15 Bike or 27/20 row 5 Toes to Bar 5 Power Cleans 135/95 RX + 175/125 |
|
|
