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WOD Blog
 | Fri, Jan 13 2017 |  |
 | 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 (78 days ago) |
Friday January 13 2017(Reps) Oly 5x1 Jerks out of the rack – go as heavy as possible on the last set of 1 Strength/Accessories Back Squat: 1X5@75%, 1X3@85%, 1XME@95% WOD With a running clock... 1) 0:00-4:00 Row for Calories at a steady pace not ME – under 140 BPM 2) 4:00-5:00 25 Air Squats AFAP 3) 5:00-12:00 Open WOD 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 (up to 54) 115/65 (55+) Power Clean and jerk, 3 reps 3 Toes-to-bar 135/95 (up to 54) 115/65 (55+) Power Clean and jerk, 6 reps 6 Toes-to-bar 135/95 (up to 54) 115/65 (55+) Power Clean and jerk, 9 reps 9 Toes-to-bar 135/95 (up to 54) 115/65 (55+) Power Clean and jerk, 12 reps 12 Toes-to-bar 135/95 (up to 54) 115/65 (55+) Power Clean and jerk, 15 reps 15 Toes-to-bar 135/95 (up to 54) 115/65 (55+) Power Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. |
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