WOD Blog

Mon, Mar 9 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 (30 days ago)

Monday March 9 2020 Overkill


(Time)
Monday, March 9, 2020

Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%
*Percentages based on 5RM Back Squat

WOD 'Overkill'
21-15-9:
Power Cleans 135/95 55+(95/65)
Box Jump Overs (24'/20')
Front Squats 135/95 55+(95/65)
*After each round, 9 TTB

https://www.youtube.com/watch?v=uYumuL_G_V0

Body Armor
3 Sets:
15 Double Dumbbell Sumo Deadlifts
25' Double Dumbbell Overhead Carry
15 Ring Rows
25' Double Dumbbell Overhead Carry



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