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WOD Blog
 | Thu, Aug 17 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 (28 days ago) |
Thursday August 17 2017(Time) Thursday, 8/17/17 Kipping Pullup Progression 5:00: Practice kip swing (from the shoulders not a leg swing) Add: Push down on the bar with arms straight to elevate the body Add: Hip pop/kip if athletes are proficient at the swing and elevating on back swing) Add: Chest to Bar (pull elbows back hard) Strength: Strict Pullup Ladder 5:00 (get as far as you can) 2 – 4 – 6 – 8 – 6 – 4 – 2 Do strict if possible – if not use whatever assistance necessary (ie bands, jumping or seated pullup using bar on low J hooks) No kipping – full range of motion Cardio Capacity WOD 25:00 on clock with HR 130-140 BPM 400 m run 20 Overhead Squats 45/35 20 Situps 20 Pushups 200 m row 20 wall balls 20/14 |
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