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WOD Blog
 | Mon, Nov 19 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 (32 days ago) |
Monday November 19 2018 Jackie(Time) Monday, November 19, 2018 Week 2 of Gymnastics Focus Gymnastics: 0:00 – 5:00 2 rope climbs (make one of these legless if you can) 4 tempo HSPU ( start “up” then 4 second negative to bottom. Press back up at regular speed or kip up if you can’t press up.) ** Alternate back and forth but the goal is quality movement not speed. 5:00 – 10:00 4 Tempo Strict Pullups (regular speed up then 4 second negative down – use band or jumping if you don’t have pullups) 8 Tempo Deficit Pushups (use plates or DBs. 4 second negative, regular speed up) Strength: Back Squat 8 @ 62% 6 @ 72% 4 @ 77% WOD: “Jackie” 1000 m row 50 thrusters 45/35 30 pullups https://www.youtube.com/watch?v=2bS9MySipnk |
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