12 Day of Fitmas at CFM!

2
Dec

12 Day of Fitmas at CFM!

For the next 12 days, we’re going to reveal a daily challenge. You can do it any time between now and the 12th, but you have to prove it to a coach for it to count. We’ll have a binder at the gym to keep track of each day.

Each day you complete will earn you a ballot to win a $100 gas card! Best of luck, and HAVE FUN!!!

Back Squat
55×5-65×4-75×3-80×3-85+

2 min Row (cals)
Rest 30 sec
2 min Box Jumps (24/20”)
Rest 30 sec
2 min T2B
Rest 30 sec
2 min Reverse Burpees
Rest 30 sec
2 min Push Press Wall Balls (20/14# @ 10/9’)

28 Responses

  1. Mark

    Back Squat
    55×5-65×4-75×3-80×3-85+
    285# x 7

    2 min Row (cals) – 43
    Rest 30 sec
    2 min Box Jumps – 20” – 35
    Rest 30 sec
    2 min T2B – Knee Ups – 50
    Rest 30 sec
    2 min Reverse Burpees – 2 attempts + 25 Situps
    Rest 30 sec
    2 min Push Press Wall Balls (20# @ 10’) – 45

    TOTAL: 200 reps

  2. Remi F

    Back Squat
    55×5-65×4-75×3-80×3-85+
    150-185-205-220-235 (2. failed 3rd). will adjust numbers.

    2 min Row (cals) – 40
    Rest 30 sec
    2 min Box Jumps (24”) – 30
    Rest 30 sec
    2 min T2B – 20
    Rest 30 sec
    2 min Reverse Burpees – 14
    Rest 30 sec
    2 min Push Press Wall Balls (20# @ 10’) – 32

    136 reps

  3. 1 Mile with sandbag (~40#) – 15:47

    Back Squat
    55×5-65×4-75×3-80×3-85+

    120×5 – 145×4 – 165×3 – 175×3 – 185×7

    * went up 10# on my 1RM this week

    2 min Row
    Rest 30 sec
    2 min Box Jumps 20″
    Rest 30 sec
    2 min Hanging knee raises
    Rest 30 sec
    2 min Reverse Burpees
    Rest 30 sec
    2 min Push Press Wall Balls 10# @ 10′

    Total reps – 170

  4. Del

    Back Squat
    55×5-65×4-75×3-80×3-85+
    195-235-270-290-305×7
    2 min Row (cals) – 47
    Rest 30 sec
    2 min Box Jumps (24/20”) – 33
    Rest 30 sec
    2 min T2B – 25
    Rest 30 sec
    2 min Reverse Burpees – 13
    Rest 30 sec
    2 min Push Press Wall Balls (20/14# @ 10/9’) – 66
    184

    Thanks Kevin!

  5. Cheryl

    Back Squat
    100# x 5 rep max

    2 min Row (cals) = 19
    Rest 30 sec
    2 min Box Jumps (20”) = 29 (wiped-out part way & switched to step-ups)
    Rest 30 sec
    2 min T2B (Hanging knee raises) = 31
    Rest 30 sec
    2 min Reverse Burpees = 18
    Rest 30 sec
    2 min Push Press Wall Balls (8#/9’) = 36

    Total reps = 133

    Thanks Ingrid!

  6. Back Squat
    55×5-65×4-75×3-80×3-85+
    85-100-115-120-130 # (5 reps)

    2 min Row (cals)
    Rest 30 sec
    2 min Box Jumps (20”)
    Rest 30 sec
    2 min T2B
    Rest 30 sec
    2 min Reverse Burpees
    Rest 30 sec
    2 min Push Press Wall Balls (14# @ 9’)

    159

    Thanks Blake!

  7. Fred

    Back Squat – 1RM @ 255#
    55×5-65×4-75×3-80×3-85+
    195 (messed up my numbers) – 165 – 195 – 205 – 215 (x4)… failed in the hole on the 5th

    2 min Row (cals) – 40
    Rest 30 sec
    2 min Box Jumps (24/20”) – 34
    Rest 30 sec
    2 min T2B – 34
    Rest 30 sec
    2 min Reverse Burpees – 13 + 2 no reps
    Rest 30 sec
    2 min Push Press Wall Balls (20/14# @ 10/9’) – 32 + 3 no reps
    Score: 153 Rx

  8. Kelly B

    Back Squat
    55×5-65×4-75×3-80×3-85+
    85-105-130-155(2)
    Left leg wasn’t working (no strength) so stopped.

    2 min Row (cals)
    Rest 30 sec
    2 min Box Jumps (20”)
    Rest 30 sec
    2 min T2B (hanging knee raises)
    Rest 30 sec
    2 min Reverse Burpees
    Rest 30 sec
    2 min Push Press Wall Balls (10#@ 9’)

    Total: 199

    Thanks Ingrid!

  9. Ryanne

    Back Squat
    55×5-65×4-75×3-80×3-85+
    Worked up to 115# did 8 reps

    2 min Row (cals)
    Rest 30 sec
    2 min Box Jumps (24/20”)
    Rest 30 sec
    2 min T2B
    Rest 30 sec
    2 min Reverse Burpees
    Rest 30 sec
    2 min Push Press Wall Balls (20/14# @ 10/9’)
    Workout rx – 146 reps

  10. Jeff Leech

    Back Squat
    55×5-65×4-75×3-80×3-85+
    200-240-275-300-315 (3)

    2 min Row (cals)
    Rest 30 sec
    2 min Box Jumps (24/20”)
    Rest 30 sec
    2 min T2B
    Rest 30 sec
    2 min Reverse Burpees
    Rest 30 sec
    2 min Push Press Wall Balls (20/14# @ 10/9’)

    185 rx fun wod i looked more than a little silly doing reverse burpees
    needed this today

  11. Angela Steeves

    Back Squat
    55×5-65×4-75×3-80×3-85+
    60-70-80-90-95 (x10)

    2 min Row (cals) (28 cals)
    Rest 30 sec
    2 min Box Jumps (24/20”)(box with 25# plate -26)
    Rest 30 sec
    2 min T2B (Knee raises 50)
    Rest 30 sec
    2 min Reverse Burpees (16)
    Rest 30 sec
    2 min Push Press Wall Balls (20/14# @ 10/9’) (10# 55)
    Total 175

  12. GillesGautreau

    back squat
    145×5 175×4 200×3
    215×3 230×8
    WOD
    2 min cal row 27
    rest 30 sec
    2 min box jump ( step up 36
    rest 30 sec
    2 min T2B 9 knee raise 39
    rest 30 sec
    2 min reverse burpees 19
    rest 30 sec
    2 min push press wall ball 26
    total 156

  13. Mario

    Back Squat
    55×5-65×4-75×3-80×3-85+
    185-225-265-280-300 (3)

    2 min Row (cals). 42
    Rest 30 sec
    2 min Box Jumps (24/20”). 48
    Rest 30 sec
    2 min T2B. 40
    Rest 30 sec
    2 min Reverse Burpees. 24
    Rest 30 sec
    2 min Push Press Wall Balls (20# @ 10’). 48

    Total: 202 Rx

  14. Jackie

    1 mile sandbag run @ 40# (brrr). That was my warm up.

    Group Mobility

    Back Squat
    55(5), 65(4), 75(3), 80(3), 85(6)

    WOD
    2 min row (cal) 26
    2 min box step ups 20” 34
    2 min knee raises 32
    2 min reverse burpees 14 (need practice)
    2 min push press wall balls @ 8# 37

    143 Reps

    Thanks for sharing the bar today Cheryl and Christina. Your CrossFit math is coming right along! 🙂

  15. Frankie

    Back Squat
    55×5-65×4-75×3-80×3-85+
    215-275-295-315-330×7

    2 min Row (cals)
    Rest 30 sec
    2 min Box Jumps (24”)
    Rest 30 sec
    2 min T2B
    Rest 30 sec
    2 min Reverse Burpees – 0
    Rest 30 sec
    2 min Push Press Wall Balls (16# @ 10’)

    122 reps

  16. Aubrey

    Back Squat
    55×5-65×4-75×3-80×3-85+
    175-210-245-265-275*5
    2 min Row (cals). 31
    Rest 30 sec
    2 min Box Jumps (24/20”). 32
    Rest 30 sec
    2 min T2B. knee raises 52
    Rest 30 sec
    2 min Reverse Burpees. 13
    Rest 30 sec
    2 min Push Press Wall Balls (20# @ 10’). 41
    169…thanks Marcel

  17. Marcel

    Back Squat
    55×5-65×4-75×3-80×3-85+

    165-195-225-240-255# five hard fought reps!

    2 min Row (cals) – 35
    Rest 30 sec
    2 min Box Jumps – 20” – 38
    Rest 30 sec
    2 min T2B – Knee Ups – 45
    Rest 30 sec
    2 min Reverse Burpees – 17
    Rest 30 sec
    2 min Push Press Wall Balls (20#) — 32

    Total 167

    Thanks Cara!

  18. Kristen

    Backs Squat up to 115# (X2)

    WOD
    Row
    Box Jumps at 20′
    Hanging Knee Raises
    Reverse Burpees (using hands)
    Wall Ball Push Press (12#)

    144 reps

  19. Joe

    Back Squat
    55×5-65×4-75×3-80×3-85+
    115/135/160/170/180 for 10 reps

    2 min Row (cals) 44 cal
    Rest 30 sec
    2 min Box Jumps (24/20”) miscommunication ended up with 10 inch box 41 reps
    Rest 30 sec
    2 min T2B 45 knee raises
    Rest 30 sec
    2 min Reverse Burpees 13 very ugly ones
    Rest 30 sec
    2 min Push Press Wall Balls (20/14# @ 10/9’) 16# 37

    1 mile sandbag run 40# at end. Not fun

  20. Steph Davis

    Back Squat
    115# x 8 rep max

    2 min Row (cals)
    Rest 30 sec
    2 min Box Jumps – box step ups
    Rest 30 sec
    2 min T2B – leg levers
    Rest 30 sec
    2 min Reverse Burpees – with hands, ultra cute!
    Rest 30 sec
    2 min Push Press Wall Balls (4# @ 9’)

    141 reps

    Thanks Ingrid!

  21. Samantha Both

    Back Squat – 110/130/150/160/7 reps @ 165

    2 min Row (cals) – 28
    Rest 30 sec
    2 min Box Jumps (24/20”) – 42
    Rest 30 sec
    2 min T2B – 32
    Rest 30 sec
    2 min Reverse Burpees – 29
    Rest 30 sec
    2 min Push Press Wall Balls (20/14# @ 10/9’) – 46

    Score: 177 Rx

  22. Gabriel

    back squat
    145×5 175×4 200×3
    215×3 230×7

    WOD
    2 min cal row 32
    rest 30 sec
    2 min box jump 37
    rest 30 sec
    2 min T2B 38
    rest 30 sec
    2 min reverse burpees 17
    rest 30 sec
    2 min push press wall ball 41 @ 20#

    total 165

  23. Back Squat
    55×5-65×4-75×3-80×3-85+
    155-180-210-225-235# x 5

    2 min Row (cals) – 38
    Rest 30 sec
    2 min Box Jumps (24”) – 30
    Rest 30 sec
    2 min T2B – As knee raises 40
    Rest 30 sec
    2 min Reverse Burpees – 10
    Rest 30 sec
    2 min Push Press Wall Balls (20# @ 10’) – @ 14# 47

    165 reps

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