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WOD Blog
 | Mon, Jul 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 (24 days ago) |
Monday July 16 2018 Liquid Laugh(Time) Monday, July 16, 2018 WARMUP on own OLY 3 position pause squat clean and split jerk 3 x 1 (each rep includes all positions) See video: https://www.youtube.com/watch?v=lgFrON6_B8Q STRENGTH Back Squat Stamina 12:00 running clock Work in groups 3 rounds (if time allows) 6 reps @ 65% 4 reps @ 70% 2 reps @75% WOD “Liquid Laugh” 16:00 on clock (4 rounds) 1:00 ME front rack reverse dumbbell lunges (Open style) RX 35/20 RX+50/35 1:00 35 double unders 1:00 Max cal row or bike 1:00 rest Score = total lunges and total calories Cashout Plank/situp challenge |
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