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WOD Blog
 | Tue, Sep 26 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 26 2017 Lurong Jackie Max(Time) Tuesday, 9/26/2017 Skill 3 x 4 Turkish Getups 35/20 Skill: 7:00 Bar Muscle Up Work on either Prerequisite, Bar Muscle Up Progression or Drills: *Prerequisite for Bar Muscle Up 3 sets of A, B or C A. 3 -5 strict pullups B. 3 linked C2B pullups C. 3 Kipping linked TTB (using lats for lever action) *Bar Muscle Up Progression Drills • Jumping muscle up (use lever and proper position) 2 x 3 • Clapping kips ( hands leave bar when weightlessness achieved) 2 x 3 *Or 3 sets ME linked Bar Muscle Ups WOD (compare to Tuesday Sept 12 – see below) Lurong Challenge WOD #2 Jackie Max 7 MINUTE AMRAP: 500 M Row (Every 10 meters = 1 Rep) 25 Thrusters 15 CTB Pull Ups (L2= Pull Ups L1= Ring Rows) (SEE ATTACHED SCORECARD FOR LEVELS AND WEIGHTS) 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 Core Cashout: Not For Time (NFT) 3 rounds 15 overhead situps with plate 25/15 10 strict hanging knees to elbows 15 good mornings 45/35 |
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