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| WOD Blog |
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WOD Blog
 | Tue, Jul 25 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 (26 days ago) |
Tuesday 25 July 2017(Time) Tuesday, 7/25/17 Oly: 10:00 EMOM 1 Clean & Jerk *start at 60% 1RM add weight until very heavy then work back down to 60% with same weights Strength: 1a) 3 x 5 strict ring dips - Scale with lightest bands or negatives - If you can do all 3 sets unbroken, add weight 1b) 3 x 5 pendlay row - Do these together. Go straight to pendlay row after each set of dips/ short rest after pendlay row WOD 2 rounds: 400 m run 10 Deadlifts 225/155 400 m run 25 situps |
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