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WOD Blog
 | Tue, Mar 3 2020 |  |
 | 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 |
| Thu, Dec 19, 2024 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (31 days ago) |
Tuesday March 3 2020 Bottom Line(Time) Tuesday March 3, 2020 Gymnastics Conditioning AMRAP 7: 1 Kipping Handstand Pushup, 1 Bar Muscle-Up 2 Kipping Handstand Pushups, 1 Bar Muscle-Up 3 Kipping Handstand Pushups, 1 Bar Muscle-Up ... Add (1) Rep to the HSPU until the cap is reached. SUBS HANDSTAND PUSH-UPS • Elevate just slightly enough (not to exceed 3') • Double Dumbells • Pausing Strict Press • Strict Press • Push Press • Don't Climb in Reps* BAR MUSCLE-UPS • Choice of practice drill • Strict CTB Pull-Ups, where if we move to this option, let's complete 3 reps per round (band is encouraged). Think a good challenge each set, but, looking for unbroken strict reps here. Clean and Jerk Complex On the 2:00 x 5 Sets: 3-Position Power Clean (pockets, knees, floor) 3 Push Jerks Set 1: 50% Set 2: 55% Set 3: 60% Set 4-5: 60-65% https://www.youtube.com/watch?v=zf4o3NWMNw8&feature=youtu.be WOD 'Bottom Line' Ascending Ladder for 7 Minutes: 3 Clean and Jerks, 3 Toes to Bar 6 Clean and Jerks (95/65), 6 Toes to Bar 9 Clean and Jerks (95/65), 9 Toes to Bar … Add (3) Reps to Each Movement Until Time Cap Weights: 115/75 RX+ 135/95 55+ (95/65) • Your score is total reps completed at the end of the workout • Finish 3's: 6 Reps • Finish 6's: 18 Reps • Finish 9's: 36 Reps • Finish 12's: 60 Reps • Finish 15's: 90 Reps • Finish 18's: 126 Reps • Finish 21's: 168 Reps • Finish 24's: 216 Reps |
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