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WOD Blog
 | Tue, Jan 15 2019 |  |
 | 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 Jan 15 2019 Chain Reaction(Time) Tuesday January 15, 2019 Oly: 8:00 E2MO2M (4 rounds) 1 3-pause power clean (knee, mid thigh, receiving) 1 power clean 1 squat clean Start 55% and build WOD: “Chain Reaction” 3 Rounds: 21/15 Calorie Assault Bike or 30/21 cal row or 400 m run or 50 kettlebell swings (record movement used) 7 Pull-Ups 6 Toes to Bar 5 Chest to Bar Pull-Ups Directly into… 3 Rounds: 9 Power Cleans 9 Push Jerks RX 135/95 RX 50+ 115/80 Midline: :30s Single Arm OH Hold (left arm) (force midline to work, ribs down, no leaning) 15 wall ball Sit-Ups :30s Single Arm OH Hold (right arm) 15 wall ball Sit-Ups :30s Double KB or DB front rack Hold 15 wall ball Sit-Ups **Use dumbbells or kettlebells |
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