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WOD Blog
 | Wed, Jul 31 2019 |  |
 | 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 (84 days ago) |
Wednesday July 31 2019 Ninja Turtle(Time) Wednesday July 31 2019 LAST DAY FOR CALORIES BIKED CHALLENGE! GET THAT :30 SECOND SPRINT IN. CLINT AND TYLER ARE TIED AT 43 CALORIES FOR :30 SECONDS! LET'S GET IT! Deadlift Deload 5 x 3 Start light and work to a heavy (not max effort!) three WOD: 'Ninja Turtle' 5 Rounds, Every 4 Minutes: 3 CTB Pull-Ups RX+ BMU 6 Toes to Bar 9 Deadlifts RX 225/155 55+ 205/145 12/9 Calorie Bike or 12/9 cal row or 200m run STRATEGY • We approach the most challenging skill movement of the workout, the CTB pull-up, coming off rest each round and in a very small number • Shoot for an unbroken set of CTB pull-ups to start each interval • While you could hold onto the bar after the last muscle-up and go into the first toes to bar, it's likely best to drop and reset to maintain a rhythm and ensure the 6 reps stay unbroken • Fight for an unbroken set of 9 reps on the barbell, knowing that this is the last movement before we can get on the bike and just keep moving to the finish SUBSTITUTIONS CTB Pull-Ups: * Reduce Reps * Mix of 1-2 CTB, and 1-2 Chin over. * Banded Pull-Ups Toes to Bar: * Reduce Reps * Feet as High as Possible * Knees to Elbow * Knees to Waist |
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