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WOD Blog
 | Tue, Sep 25 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 (29 days ago) |
Tuesday Sept 25 2018(Time) Tuesday September 25, 2018 STRICT GYMNASTICS 6:00 alternating EMOM Alternate between :15 sec L sit/ring support hold :30 sec handstand hold WOD: Not for Time 20 wall balls 20/14 then 5 rounds bear complex (work with a partner) 65/45 95/65 115/75 135/95 155/105 then 20 wall balls 20/14 * Bear complex = Power Clean + Front Squat + Push Jerk + Back Squat + Push Jerk (back rack) * athletes can substitute front squat for back squat if athletes are not comfortable bringing bar from OH to back rack 20:00 time cap Accessory Work: 3 rounds 200 m run 21 GHD situps or wall ball situps to the wall |
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