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WOD Blog
 | Tue, Oct 10 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 (30 days ago) |
Tuesday October 10 2017 Bear Complex(Time) Tuesday, 10/10/2017 Oly: Snatch Grip behind the neck push press + 1 overhead squat 3 x 3 65% 75% 85% of heaviest set last week Skill: Bar Muscle Up Progression 6:00 EMOM Option 1 1:00 3 strict pullups 2:00 3 linked C@B 3:00 3 linked TTB Repeat Option 2 1:00 4 clapping kipping pullups 2:00 3 jumping bar MU 3:00 2 banded bar MU Repeat Option 3 2 Bar MU (repeat every 1:00) WOD BEAR COMPLEX 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round. TIME CAP: 20 minutes See video for explanation of Bear Complex: https://www.youtube.com/watch?v=veF3MFzB8JY |
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