WOD Blog

Mon, Jan 13 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 (34 days ago)

Mon Jan 13 2020 Air Fryer


(Time)
Monday, January 13, 2020

#800gChallenge starts today! Still time to sign up! crossfitmultiply800gchallenge2020.wodifyrise.com Your CFM Weekly Fitness Challenge is ROW 5000 METERS by this Saturday. Rowing must be done at CFM outside of the WOD. You can record your progress on the whiteboard at the box. If completed, you earn two points to be entered in WodifyRise on Saturday, 1/18.

Silverback Primer
2 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Athletes Notes
• Click Here For Demo Video

Back Squat Waves
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
• We'll re-test our 5-Rep Back Squat next week

Power Clean & Jerk
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk
Set 1: 65% of 1RM Clean & Jerk Set 2: 70% of 1RM Clean & Jerk Sets 3-5: Build to a Heavy Complex
• The 3 power cleans do not have to be completed unbroken - you can drop after each rep

WOD: 'Air Fryer'
3 Rounds:
50 Air Squats
10 Power Clean & Jerks 135/95 RX+ 155/105 55+(115/85)



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