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WOD Blog
 | Tue, Sep 19 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 (30 days ago) |
Tuesday Sept 19 2017 Lurong Baseline Test(Time) Tuesday, 9/19/2017 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 for Bar Muscle Up Pick one of the below and do 3 sets: 3 -5 strict pullups 3 linked C2B pullups 3 Kipping linked TTB (using lats for lever action) *Bar Muscle Up Progression Drills 1. Jumping muscle up (use lever and proper position) 2 x 3 2. Clapping kips ( hands leave bar when weightlessness achieved) 2 x 3 *Or 3 sets ME linked Bar Muscle Ups WOD Lurong Challenge Raising the Bar Baseline Test 9 Minute AMRAP: 8 Lateral Bar Hop Burpees 7 Cleans 6 Front Rack Lunges (Level 1 – Front Squats) 5 Shoulder to Overhead (SEE SCORECARD AT BOX FOR LEVELS AND WEIGHTS) Registered athletes may not change or modify any of the movements, weights, or standards beyond what is listed in the standards. This workout will be retested in week 6 of the Challenge at the same skill level it is performed this week |
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