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WOD Blog
 | Mon, Jan 28 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) |
Monday Jan 28 2019 Life Jacket(Time) Monday, January 28, 2019 Front Squat: 6:00 on clock 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 1 Rep @ 90-94% Cluster: 5:00 EMOM 20 Double-Unders 1 'Cluster' Start 65% 1RM Clean and Jerk A 'Cluster' is short for a squat clean thruster. A full squat clean, that moves directly into a thruster without a pause anywhere in the motion. WOD: 'Life Jacket' is 3 x AMRAP 5:00's, resting 5:00 between. Parts start on the 0:00, 10:00, and 20:00 respectively. Scoring is rounds plus reps. 'Life Jacket' Part #1 AMRAP 5: 27/21 Calorie Row or 21/15 cal bike or 400 m run 27 Thrusters RX 115/80 RX 55+ 96/65 27 Chest to Bar Pull-Ups Rest 5:00 'Life Jacket' Part #2 AMRAP 5: 21/15 Calorie Row or 16/12 bike or 300 m run 21 Thrusters RX 95/65 RX 55+80/55 21 TTB Rest 5:00 'Life Jacket' Part #3 AMRAP 5: 15/12 Calorie Row or 12/9 bike or 200m run 15 Thrusters RX 75/55 RX 55+ 65/45 15 Pull-Ups Score is rounds plus reps |
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