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WOD Blog
 | Tue, Dec 10 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) |
Tues Dec 10 2019 Lead Foot(Time) Tuesday December 10, 2019 Warmup 2 Sets: 5 Inchworms 10 AbMat Sit-ups (No Arms) 5 Strict Pull-ups 200 Meter Row Strict Gymnastics 0:00-5:00 3 Deficit Strict Handstand Push-ups :15 Seconds Hanging L-Sit 5:00-10:00 2 Rope Climbs (15') 6 Kipping Deficit HPSU (4.5'/3') 10:00-15:00 3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down) Handstand Walk Obstacle Course SUBSTITUTIONS Deficit Strict Handstand Push-ups Reduce Deficit Reduce Reps Double Dumbbell Strict Press Hanging L-Sit Reduce Time Feet as High as Possible While Hanging WOD 'Lead Foot' AMRAP 4: 27/21 Calorie Row or 21/15 bike or 400m run 27 Burpees 27 Chest to Bar Pull-ups Rest 4 Minutes AMRAP 4: 21/15 Calorie Row or 17/12 bike or 300m run 21 Burpees 21 Toes to Bar Rest 4 Minutes AMRAP 4: 15/9 Calorie Row or 12/7 bike or 200m run 15 Burpees 15 Bar Pull-ups |
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