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CFO Benchmark “Finn’s Birthday WOD”

July 29, 2015

I am not a big fan of “birthday WODs.”  Generally, viagra dosage they are random messes of movements with a particular number.  Don’t even get me started on 12 Days of Christmas WODs.

Unless Alison does it for Finn.  Then it’s perfect.

The WOD came at Finn’s suggestion, and since he has never really told me that we should do a particular WOD, I had to put it up.

Alison put this together for Finn’s birthday (which is in July) last year during a kids class.  I had taken the day off, so I decided to hop in and tackle the WOD with my birthday boy.  Big mistake.  I really wasn’t ready for the gut punch coming my way.  Like any good CrossFit WOD, each piece is not terribly daunting, there are no big weights or difficult movements.  Because of that, the only limiting factor is your desire to go fast.

One little thing to be aware of: Trevor has described WODs like this as a Catholic Wedding.  There is  a great deal of getting up and getting down.

Now, I will say that when Alison programmed this, I think she figured it would be a fun, relatively quick WOD.  I remember watching her coach Finn, Hannah H and I as we started strong and began to slog our way through.  Our faces turned from happy birthday faces, to confused “why is this destroying me” faces, to faces of resolution and determination.  Like the best kind of present, you get  a gift, all wrapped up,  and have no idea what’s in it.  Like a fine wine or a new toy on your birthday, I got to experience the moments with people I love.


Workout of the Day

“Finn at 11”

11-10-9-8-7-6-5-4-3-2-1 rep rounds of

Power Clean 135/95

Box Jump 24/20

Ab Mat Sit Up


30 minute cap

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