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WOD Blog
 | Fri, Mar 4 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 22.2(Time) For Time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1: Deadlifts 225/155 185 / 125 lb Bar-Facing Burpees Time Cap: 10 Minutes GENERAL PACING * 22.2 is most definitely a back-half workout, so find a speed that you can maintain coming back down the ladder. * As always, we recommend feeling out the practice round at estimated workout speed to find something sustainable. * Be sure to practice the burpee standards beforehand to get comfortable with them to avoid any no reps during the test. DEADLIFTS * Keeping the hands as narrow as possible will allow you to get to the ground and stand up more quickly. * Remember that you don't have to go unbroken to go fast on these. * The breaks here can be super urgent and allow you to get off tension for a second. * If this is a challenging movement, never do more than five reps at a time. * Small sets make it much easier to start the deadlifts after finishing the burpees because you'll only have to do five reps. * Example: 1, 2, 3, 4, 5, 5-1, 5-2, 5-3, 5-4, 5-5, 5-4….. * Be sure to move with excellent technique to preserve the lower back, as there is plenty of hinging between the two movements. BURPEES * Find a speed that you see yourself maintaining for the full 10 minutes (or 100 reps). * The best option here is likely jumping the feet back and stepping up one foot at a time. * Facing the same bumper plate on each burpee will prevent you from getting dizzy. |
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