WOD Blog

Thu, Jan 16 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)

Thursday Jan 16 2020


(Time)
Thursday January 16, 2020

Firm Foundations after 5:30 pm WOD. Dinner will be served

Strength
3 x 5 bench press
3 x 5 pendlay row

WOD: (separate into 2 groups if necessary. One starts with A and one starts with B.)
27:00 on clock
A. Row Conditioning
On the 0:00... 12/9 Calorie Row
On the 1:00... 12/9 Calorie Row
On the 2:00... 12/9 Calorie Row
Rest 1:00
On the 4:00... 21/14 Calorie Row
On the 6:00... 21/14 Calorie Row
On the 8:00... 21/14 Calorie Row
Rest 1:00
On the 10:00... 12/9 Calorie Row
On the 11:00... 12/9 Calorie Row
On the 12:00... 12/9 Calorie Row
Rest 1:00
B. 13:00 Cardio Capacity HR 130-140
10 Kettlebell Swings
15 Slam Balls
10 Kettlebell Swings
15 Plate Overhead Situps
10 Kettlebell Swings
5 Hollow Rock, 5 Knee Ups, 5 Vups



8013307001
10118 South Redwood Road, Suite C
South Jordan, Utah 84095 (view larger map)