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WOD Blog
 | Tue, Nov 29 2016 |  |
 | 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 November 29 2016(Time) Oly 5X3 Clean Pulls (as high as possible but don't have to be high pulls) + 1 Clean + 2 Jerks - work to a heavy complex *This is one continuous complex. Begin with the 3 Clean pulls, then the Clean (which is a full Clean), then the Jerks. I.E. the bar should not be dropped at any point during the complex. ________________________________________ Strength/Accessories 1a) 3X8 (each leg) BB (back rack) Bulgarian Split Squats WOD For time: 5 Rounds :30 ME Row (meters) :30 Rest :30 ME TTB :30 Rest :30 ME KB Swings 53/35 :30 Rest :30 ME Ab Mat Situps or GHD :30 Rest Record average # for each movement |
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