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WOD Blog
 | Wed, Dec 4 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 (36 days ago) |
Wed Dec 4 2019 Low Tide(Time) Wednesday December 4, 2019 Strict Gymnastics 0:00 - 4:00 :20 Second Wall-Facing Handstand Hold 5 Strict Ring Dips or 2 strict ring MU (or banded strict) 4:00 - 8:00 1 Strict Pull-up + 15' Handstand Walk 2 Strict Pull-ups + 15' Handstand Walk 3 Strict Pull-ups + 15' Handstand Walk 8:00 - 12:00 25 Double Unders :15 Second L-Sit on Rings 5 Tempo Ring Rows (1 Second Up, 5 Seconds Down) • AMRAP style, but for quality over speed SUBSTITUTIONS Strict Ring Dips Band as required, as we would like to see this strict throughout. Choose a level that allows for unbroken reps each time. Handstand Walk 20 Seconds Handstand Weight Shifting 20 Seconds Box Shoulder Taps Double Unders Reduce Reps 30 Seconds of Double Under Practice 40 Single Unders L-Sit on Rings Reduce Time Hanging L-Sit (From Pull-up Bar) WOD 'Low Tide' 1)AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans 115/85 55+ (95/65) 25 Double Unders Rest 5 Minutes 2)AMRAP 5: Buy-In: 500 Meter Row 5 Squat Cleans 135/95 55+ (115/85) 25 Double Unders Rest 5 Minutes 3)AMRAP 5: Buy-In: 300 Meter Row 3 Squat Cleans 165/115 55+(135/95) 25 Double Unders • The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score) • If short on rowers or space, stagger athletes on opposite 5-minute windows SUBSTITUTIONS Double Unders Reduce Reps 40 Single Unders 20 Seconds of Practice |
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