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WOD Blog
 | Tue, Oct 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 (29 days ago) |
Lurong Challenge Squat C&J, C2B(Time) Tuesday, 10/17/2017 Oly: Snatch Grip behind the neck push press + 1 overhead squat 1 x 5, 1 x 3, 1 x 1 each set heavier, end with heavy single Skill: Bar Muscle Up Progression 6:00 Option 1 3 strict pullups 3 linked C2B 3 linked TTB Repeat Option 2 4 clapping kipping pullups 3 jumping bar MU 2 banded bar MU Repeat Option 3 2 Bar MU (repeat every 1:00) WOD Lurong Challenge Nimble Sasquatch 14:00 AMRAP 2 Squat Clean and Jerks 165/115 (50+ 155/105) 1 Chest to Bar Pullup 4 Squat Clean and Jerks 2 Chest to Bar Pullup 6 Squat Clean and Jerks 3 Chest to Bar Pullup 8 Squat Clean and Jerks 4 Chest to Bar Pullup 10 Squat Clean and Jerks 5 Chest to Bar Pullup 12 Squat Clean and Jerks 6 Chest to Bar Pullups and so on … |
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