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WOD Blog
 | Tue, Aug 1 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 1 August 2017(Time) Tuesday, 8/1/2017 Oly: 10:00 EMOM 1 Clean & Jerk *start at 60% 1RM add weight until heavy then work back down to 60% with same weights as on the way up Strength: 1a) 3 x 5 strict ring dips - Scale with lightest band possible or negatives - If you did all 3 sets unbroken last week, 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 5 rounds for time: 5 power cleans 135/95 10 toes to bar 200 m run Cashout: Core deck of cards 5:00 |
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