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WOD Blog
 | Wed, Feb 5 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 (33 days ago) |
Wednesday Feb 5 2020 Arm Hammer(Time) Wednesday February 5, 2020 Beast Builder Benchmark AMRAP 3 minutes rest 3 minutes AMRAP 3 minutes 3 'Macho Man' Complexes 55+ (75/55) RX 95/65 RX+ 115/85 3 'Macho Man' Complexes (95/65) 115/85 135/95 3 'Macho Man' Complexes (115/85) 135/95 155/105 3 'Macho Man' Complexes (135/95) 155/105 185/125 3 'Macho Man' Complexes (155/105) 185/125 205/145 Max 'Macho Man' Complexes (175/115) 205/145 225/155 • In this 'Beast Builder Benchmark', we'll work through rounds of CompTrain's 'Macho Man' complex • 1 Round of 'Macho Man' is: 3 Power Cleans 3 Front Squats 3 Push Jerks • The format of this piece is: 3 Minutes On - 3 Minutes Off - 3 Minutes On • After the rest period, you'll pick up exactly where you left off and see how far you can get in the final three minutes of work • For Example: If you finished the 2nd round of 'Macho Man' at the (115/85) barbell in the first three minutes, you'll pick up with the start of the 3rd round of 'Macho Man' at that weight when work resumes • You can even pick up in the middle of a round, it doesn't have to be a fully completed round • 'Macho Man' sets do not have to be completed unbroken • You final score is total completed rounds and reps of 'Macho Man' • If you reach the 6th and final barbell, you'll complete as many rounds as possible at that weight until time runs out • We will retest this complex later in the cycle WOD: 'Arm & Hammer' For Time: Buy-In: 15 Squat Clean Thrusters (Clusters) 55+ (95/65) RX 115/85 RX+ 135/95 3 Rounds: 15/12 Calorie Bike or 250/200m row or 200m run 15 Pull-ups Cash-Out: 15 Squat Clean Thrusters (Clusters) Midline 3 Giant Sets: 7 Renegade Rows with DB Max Effort Ring L-Sit |
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