WOD Blog

Tue, May 6 2014

Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party
Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party
Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party
Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party
Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party
Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (79 days ago)

back squat/front squat/mu/chipper


(Time)
Tuesday, 5/6/14

Strength:
1) Back Squat: 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80%
2) Front Squat: 1X5@70%, 2X5@75%

Skill:
Link as many muscle ups as possible
or
muscle up progression work

WOD:
For time:
10 Chest 2 Bar
10 Ring Dips
10 Hang Clean to Thrusters 115/80 #
30 Split Jumps
10 Box Jumps 30/24″
10 Hang Clean to Thrusters 115/80#
10 Split Jumps
10 Box Jumps 30/24″
10 Hang Clean to Thrusters 115/80#
30 Split Jumps
10 Box Jumps 30/24″
10 Chest 2 Bar
10 ring dips



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