Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Into- 6 – 5 – 4 -Then- -Into- 12 – 10 – 8 *RX+: Weights (205/135) (155/105) *CRX: Weights (205/135) (155/105) / Bar Muscle Ups on… Read more »
WOD: Friday, December 29th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes) *Make sure you are sticking with the style you decided on Week 1 ——————————————————————————————————– Workout: AMRAP + For Time Part A – AMRAP x 12 Minutes -Rest 2 Minutes- Part… Read more »
WOD: Thursday, December 28th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Into- 10 – 8 – 6 – 4 – 2 -Then- -Into- 2 – 4 – 6 – 8 – 10 ——————————————————————————————————– Cardio Option: For Time -Into-… Read more »
WOD: Wednesday, December 27th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes) 5 Sets x 3 Reps ——————————————————————————————————– Workout: AMRAP x 15 Minutes *Every 3 minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 15 minutes ——————————————————————————————————–… Read more »
WOD: Tuesday, December 26th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Clean (17 Minutes) *Drop singles are preferred to make every rep look/feel the same ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds Odd Rounds (1 and 3): -In remaining time complete max reps of: … Read more »
WOD: Sunday, December 24th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) *Build up to your workout weight over 3 rounds ——————————————————————————————————– Workout: For Time (35 Min Cap) 12 Days of CFM Christmas *Workout flows just like the song *1 Run then… Read more »
WOD: Saturday, December 23rd, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 3 Rounds (6 Minutes ON / 2 Min OFF) -In remaining time complete: Round 1: RX (115/85) / CRX: (135/95) Round 2: RX (135/95) / CRX: (155/105) Round… Read more »
WOD: Friday, December 22nd, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes) 5 Sets x 3 Reps *Make sure you are sticking with the style you decided on Week 1 ——————————————————————————————————– Workout: 3 Intervals (1 Minute Station / :15s Transition) *3 Total… Read more »
WOD: Thursday, December 21st, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Into- 3 Rounds -Then- -Into- 3 Rounds *Handstand Push Up Scaling Option: ——————————————————————————————————– Cardio Option: For Time -Into- 3 Rounds -Then- -Into- 3 Rounds ——————————————————————————————————– Core:… Read more »
WOD: Wednesday, December 20th, 2023
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes) ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds -In remaining time complete max: *Score is total # of thrusters accumulated across all 3 rounds *Should have AT LEAST 1 minute for… Read more »
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