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WOD Blog
 | Wed, May 16 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 (23 days ago) |
Wednesday May 16 2018(Time) Wednesday, May 16, 2018 Warmup/Activate: Stretch/warmup on your own then 2 rounds: 15 hyperextensions (GHD) 3 consecutive hops for height and distance 10 good mornings (bar) 10 presses (bar) Strength: Deadlift 1 x 5 @ 60%, 65%, 70%, 75% WOD: 19:00 on clock 0:00 – 5:00 75 double unders then AMRAP 12 power cleans 96/65 4 burpee box jumps 24/20 5:00 – 7:00 Rest 7:00 – 12:00 75 double unders then AMRAP 8 power cleans 115/85 4 burpee box jumps 12:00 – 14:00 Rest 14:00 – 19:00 75 double unders then AMRAP 4 power cleans 135/95 4 burpee box jumps *2:00 cap on each set of DU’s *score is total number of AMRAP reps |
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