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| WOD Blog |
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WOD Blog
 | Mon, Jul 9 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) |
Monday July 9 2018 Jack Squat(Time) Monday, July 9, 2018 Warmup on own Strength MAX Back Squat Suggested rep scheme: 5@50% 3@70% 1@80% 1@90% 1@5-10# over max WOD “Jack Squat” For time: 21 Front Squats 95/65 21 Kettlebell Swings 53/35 400 m run 15 Front Squats 15 Kettlebell Swings 400 m run 9 Front Squats 9 Kettlebell Swings 400 m run RX + - wear a vest 12:00 TIME CAP Cashout Plank/situp challenge |
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