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WOD Blog
 | Wed, Sep 12 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 (28 days ago) |
Wednesday Sept 12 2018(Time) Wednesday September 12, 2018 OLY: JERK TECHNIQUE Press in Split 3 Sets of 3 start around 40% stay light Jerk Balance 3 Sets of 3 Pausing Split Jerk 3 Sets of 2 start at 60% & work to 70% Two pauses here – in the dip (of the dip drive), and on the catch (in the split). THRUSTER 3 x 3 start at 40% of front Squat and work to a heavy set of 3 WOD: 'FLASH FLOOD' 2 Rounds: 400 Meter Run 21 Thrusters (75/55) (RX+ 95/65) ACCESSORY WORK: Not for Time: 30 Weighted Sit-Ups 30 Wall Ball sit ups 30 AbMat Sit-Ups Rest 2:00 30 Empty Barbell Good Mornings 1:00 Plank :30 side plank :30 other side plank |
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