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WOD Blog
 | Fri, Feb 25 2022 |  |
 | 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 |
| Tue, Dec 16, 2025 at 6:00pm CFM ANNUAL CHRISTMAS PARTY |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (22 days ago) |
Open WOD 22.1(Reps) AMRAP 15: 3 Wall Walks 12 Dumbbell Snatches 15 Box Jump Overs Box: 24'/20' Dumbbell: 50 / 35 lb 35/20 GENERAL PACING * Everyone’s first round is usually the fastest, but try to imagine you’re already halfway in when picking your pace to hold, BOX JUMP OVERS * Box jump overs are likely the big separator for the workout, as little things turn into big things over 15 minutes of work. * The main principle is minimizing steps and time spent not moving. * Staying lateral and landing with the feet towards the edges of the box makes for a good rhythm and easier stepping down. * Try to pace these out so when your second foot makes contact with the floor, it is your cue to start the jump up to the box. * Land low for these to go faster and higher to go slightly slower. WALL WALKS Come up to the hands and knees rather than a high plank position. Easier on the shoulders Try to minimize the number of steps (hands and feet) it takes to complete a rep. Take big steps with the hands and feet in both directions to cover a lot of distance per step. DB SNATCH Dont try to win the workout on the snatches. Steadily move forward and breathe to prepare for the 15 box stepovers. Muscle snatching and switching hands in the air will help you speed up cycle time. |
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