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WOD Blog
 | Mon, Feb 4 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 (28 days ago) |
Monday February 4 2019 Funny Bone(Time) Monday, February 4, 2019 Jerk Technique A) Press in Split - 3 x 3 build to moderate load B) Tall Jerk - 3 x 3 stay light. Press to forehead, and with no dip and drive, drop into a split. C) Pausing Split Jerk – 3 x 2 pause in the dip and in the split. Build to 70% of 1RM Split Jerk. Squat Clean and Jerk: 11:00 EMOM 0:00... 1 Squat Clean and Jerk @ 70% 1:00... 1 Squat Clean and Jerk @ 75% 2:00... 1 Squat Clean and Jerk @ 80% 3:00... Rest 4:00... 1 Squat Clean and Jerk @ 75% 5:00... 1 Squat Clean and Jerk @ 80% 6:00... 1 Squat Clean and Jerk @ 85% 7:00... Rest 8:00... 1 Squat Clean and Jerk @ 80% 9:00... 1 Squat Clean and Jerk @ 85% 10:00... 1 Squat Clean and Jerk @ 90% Front Squat (rack): 5:00 EMOM 1 Front Squat – start where you ended on C & J and build to 90% 1RM Front Squat WOD: “Funny Bone” 21-15-9: Kettlebell Swings RX 70/53 55+RX 53/35 Box Jump Overs (24'/20') RX Jumping 55+ RX Step overs allowed Front Squats RX 135/95 55+RX 115/80 |
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