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WOD Blog
 | Tue, Sep 12 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 12 2017(Time) Tuesday, 9/12/2017 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, Bar Muscle Up Progression or Drills: Prerequisite 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) Drills 1. Jumping muscle up (use lever and proper position) 2. Clapping kips ( hands leave bar when weightlessness achieved) 3. Banded Bar MU WOD #1 Lurong Challenge Prep 7:00 AMRAP 500 m row (lurong participants) 400 m run(non lurong) 25 thrusters 45/35 15 C2B pullups WOD #2 Partner Cashout: Not for time 3 rounds: 1 rope climb each 25 partner med ball situps |
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