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WOD Blog
 | Fri, May 15 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 (26 days ago) |
Friday May 15 2020(Time) Friday May 15, 2020 Box Squats On the Minute x 10: 2 Box Squats * All Sets at 50% 1RM Back Squat BOX SQUAT • The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squat • We'll break this movement down into 4 parts: Stance, Down, Sitting, and Up • For the stance, we want to take a wider stance than usual to help pin point the posterior chain more • On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down • We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box • The goal is to be explosive as possible on the way up to our standing position Jerk Balance Complex 3 Sets: 3 Jerk Balances 1 Pausing Split Jerk (1 Second in Catch) Sets 1-2: 35% Set 3: 40% of 1RM Clean and Jerk Jerk Balance: https://www.youtube.com/watch?v=kndK-L5NGDw&feature=youtu.be Clean and Jerk Complex On the 1:30 x 3 Sets: 1 Hang Squat Clean 1 Squat Clean 1 Split Jerk 68% 70% 74% of 1RM Clean and Jerk WOD 21-15-9: Squat Cleans Suggested weights: 135/95 95/65 75/55 50 Double Unders after each round |
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