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WOD Blog
 | Tue, Sep 18 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) |
Tuesday Sept 18 2018(Time) Tuesday September 18, 2018 STRICT GYMNASTICS 12:00 on clock 0:00 – 6:00 Alternate between 30 double unders 1 strict ring muscle up or banded ring muscle up 6:00 – 12:00 Alternate between :15 sec L sit on rings 20’ handstand walk (scale: handstand holds, shoulder touches, nose to wall 2-3 steps away from wall) WOD: 'JACKED AND DIANE' For Time: 200 Meter Run, 21 Deadlifts 205/145 200 Meter Run, 9 Strict Handstand Pushups 200 Meter Run, 15 Deadlifts 205/145 200 Meter Run, 6 Strict Handstand Pushups 200 Meter Run, 9 Deadlifts 205/145 200 Meter Run, 3 Strict Handstand Pushups Strict HSPU Scale: Reduce volume or 3 – 2 -1 wall walks or 12-9-6 pike pushups on box or 12-9-6 regular pushups Accessory Work: 3 rounds 500 m row 21 GHD situps or wall ball situps to the wall |
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