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WOD Blog
 | Wed, Dec 13 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 |
Wed Dec 13 2017(Time) Wednesday, December 13, 2017 BAR MUSCLE UP PROGRESSIONS START AGAIN NEXT WEEK! GET READY FOR THE OPEN! Strength Strict Press 3 @ 65% 3@ 75% 3 @ 85% WOD With a running clock... 0:00-5:00 5:00 AMRAP with HR between 130-140 BPMs of: 10 Burpee Box Step Overs 24/20' 10 Ab mat Sit ups 5:00-12:00 Open Work out 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups (35-54) 5 C2B Pullups (55+) Men use 75 lb. (35-54) 65 lb. (55+) Women use 55 lb. (35-54) 45 lb. (55+) 12:00 – 17:00 5:00 AMRAP with HR between 130-140 BPMs of: 10 Burpee Box Step Overs 24/20' 10 Ab mat Sit ups **Record Open 16.3 Core Cashout: 5:00 EMOM 8 heel touches 8 abmat situps (plank for remainder) |
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