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WOD Blog
 | Fri, Mar 6 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 (31 days ago) |
Friday March 6 2020 4 Wheel Drive(Time) Friday March 6, 2020 Handstand Walk Practice With a 9:00 Window, but Not for Score: 25' Handstand Walk + 10 AbMat Sit-Ups 25' Handstand Walk + 15 AbMat Sit-Ups 25' Handstand Walk + 20 AbMat Sit-Ups Continue to add (5) AbMat Sit-Ups per round. Modifications 1. Handstand Hold against wall (focused on strong positioning) 2. Weight shifting. Begin to shift the weight from palm to palm. 3. Hands Raises. Building upon, now we are lifting one hand off the ground, 'simulating' a walking motion. Front Squat 7 Sets of 1: 5-Pause Front Squat Set 1: 50% Set 2: 55% Set 3: 60% Set 4: 65% Sets 5-7: 65-75% • The 5 pauses take place for 2 seconds each at the following locations: Quarter Squat Parallel Below Parallel Parallel Quarter Squat • These percentages are based on your 1RM Front Squat https://www.youtube.com/watch?v=q8QrXR6K7FA&feature=youtu.be WOD 4-Wheel Drive 5 Rounds: AMRAP 4: 15/12 Calorie Bike or 18/15 row 12 Burpee Box Jumps (24'/20') Max Shuttle Runs (green/green black/black down/back =1) Rest 4 Minutes Between Rounds • Once you finish the bike/row and burpee box jumps, you'll complete as many shuttle runs as you can in the time remaining • Record total shuttle runs for each round, as your score is lowest number of the 5 rounds |
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