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WOD Blog
 | Tue, Jan 14 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) |
Tuesday Jan 14 2020 Part Time(Time) Tuesday January 14, 2020 Snatch 5:00 EMOM 1 Power Snatch Start 60%. Build to heavy https://www.youtube.com/watch?v=TL8SMp7RdXQ Gymnastics Minutes 0 - 5: AMRAP 1 Wall Walk 1 Gymnastic Complex: - 1 Strict Pull-up - 1 Kipping Pull-up - 1 Chest to Bar Pull-up - 1 Bar Muscle-up (optional) Minutes 5-10: AMRAP 5 Hand Release Pushups 5 Pausing Ring Rows (chest to rings – pause) STIMULUS Minutes 0-5: **Wall Walk: **Goal is Nose to Wall Gymnastics Complex: Aim is to complete a challenging, but not max effort, gymnastic set. Option as an example: * 1 Strict Pull-Up * 2 Kipping Pull-Up * 3 CTB Pull-Ups. Minutes 5-10: Hand-Release Pushups: More strength building here. Pause in the bottom for a moment, actually releasing the hands from the ground (takes away momentum), followed by the press back out. Pausing Ring Rows: Pause 3 Seconds with Chest on Rings WOD 'Part Time' 3 Rounds: 12 Bar-Facing Burpees 15 Chest to Bar Pull-ups Directly Into... 3 Rounds: 12 Double Dumbbell Power Snatches 50/35 55+ 35/20 15/12 Calorie Bike or 21/15 Row Directly into... 1 Round: 12 Devil Presses 50/35 55+ 35/20 Cashout CFM Fitness Challenge or 2 Sets: 10 Slow Ring Mountain Climbers 30 Seconds Ring Plank Hold • Slow Ring Mountain Climbers: • Ring Plank Hold: SUBSTITUTIONS Ring Mountain Climbers 20 Slow Mountain Climbers With Hands on Floor) Ring Plank Hold 60 Second Front Plank |
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