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WOD Blog
 | Wed, Jan 10 2018 |  |
 | 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) |
Wednesday Jan 10 2018(Time) Wednesday, January 10, 2018 Oly: 5:00 EMOM 1 Squat Clean work up to 90 – 100% max Skill: Bar Muscle Up Progressions 9:00 EMOM 1. 5 jump in kipping belly to bar (share boxes) 2. 3 bmu standing transitions on low bar (set up 2 bars to share) 3. 1 – 3 banded or jumping muscle up or jump in muscle up OR 1. 5 banded C2B 2. 5 arch/hollow swings 3. 10 banded lat pulldowns WOD: 5 rounds 40 double unders 7 HSPU 20/17 calorie row Rest 1:00 between rounds (each round should be all out effort) |
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