WOD Blog

Mon, Feb 24 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 (32 days ago)

Monday Feb 24 2020 Black and Tan


(Time)
Monday, February 24, 2020

Back Squat
Set 1: 9 Reps @ 78%
Set 2: 7 Reps @ 85%
Set 3: 5 Reps @ 92%
Set 4: 3 Reps @ 97%
Set 5: 1 Rep @ 102%
Set 6: 1 Rep @ 104%
Set 7: 1 Rep @ 106-107%
Set 8: 1 Rep @ 106-107%
Set 9: 1 Rep @ 106-107%
Set 10: 1 Rep @ 106-107%
Set 11: 1 Rep @ 106-107%
• The percentages here are based of your 5RM Back Squat

WOD: 'Black and Tan'
3 Rounds:
5 Toes to Bar
5 Lateral Barbell Burpees
5 Hang Squat Cleans (95/65) RX+ 135/95

30/21 Calorie Row or 21/15 cal bike or 15 shuttle runs

3 Rounds:
5 Toes to Bar
5 Lateral Barbell Burpees
5 Hang Squat Cleans (115/85) RX+ 155/105

30/21 Calorie Row or 21/15 cal bike or 15 shuttle runs

3 Rounds:
5 Toes to Bar
5 Lateral Barbell Burpees
5 Hang Squat Cleans (135/95) Rx+ 185/130
20:00 TIME CAP

https://www.youtube.com/watch?v=DaKC_BEN5bk

Body Armor
2 Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
20 Banded Face Pulls
MOVEMENT VIDEOS
Alternating Kettlebell Z-Presses:
Banded Ketllebell Lunges:
Banded Face Pulls:

There are many variations of the Olympic lifts. The qualifier 'hang' describes the starting position of the bar. The hang clean emphasizes the second and thi...



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