WOD Blog

Fri, Mar 13 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)

Friday March 13 2020 Power Wash


(Time)
Friday March 13, 2020

Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%
*Percentages based on 1RM Front Squat

WOD 'Power Wash'
Every 10 Minutes x 2 Rounds:
750/600m Meter Row
30 Dumbbell Power Snatches 50/35 55+(35/20) (alternate arms every rep, for a total of 15 each side)
50 Wallballs (20/14)
-In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00).
-In the first round, you'll complete the three movements and rest with whatever time remains until the 10:00 on the clock. For Example: If round 1 takes you 8 minutes to complete, you'll have 2 minutes to rest until round 2
-Your score today is the slower of the two rounds

Body Armor
3 Sets:
9 Single Legged Dumbbell Romanian Deadlifts (Each Side)
15 Double Dumbbell Bench Press
21 Banded Pull Throughs

https://www.youtube.com/watch?v=KcyGelKiGsE&feature=youtu.be

https://www.youtube.com/watch?v=1jHrGLq5uLw&feature=youtu.be



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