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WOD Blog
 | Tue, Sep 5 2017 |  |
 | 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 (29 days ago) |
Tuesday Sept 5 2017(Time) Tuesday, 9/5/2017 Skill 3 x 6 DB or KB single arm oh squat (3 each arm) – less reps – go heavier! Skill: 7:00 Bar Muscle Up Work on either Prerequisite (choose weakness) or Bar Muscle Up Progression Prerequisite for Bar Muscle Up 3 -5 strict pullups 3 linked C2B pullups 3 Kipping linked TTB (using lats for lever action) Bar Muscle Up Progression Coaches: Please watch this video Lesson 3 Bar Muscle Up Breakdown https://wodprep.teachable.com/courses/the-ultimate-guide-to-bar-muscle-ups/lectures/2492261 1) Hollow body position 2) Arched position (stay tight on these – don’t just hang) 3) Lever position 4) Hip pop 5) Quick pull with arms (pull body to bar) WOD Lurong Challenge Prep For time with a 14 minute time cap: 2 Squat Clean & Jerk 1 Ring Muscle Up/ (50 +) 1 C2B 4 Squat Clean & Jerk 2 Ring Muscle Up/ (50 +) 2 C2B 6 Squat Clean & Jerk 3 Ring Muscle Up/ (50 +) 3 C2B 8 Squat Clean & Jerk 4 Ring Muscle Up/ (50 +) 4 C2B 10Squat Clean & Jerk 5 Ring Muscle Up/( 50 +) 5 C2B RX: 165/115 RX: (50+) 155/105 |
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