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| WOD Blog |
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WOD Blog
 | Wed, Apr 17 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 (23 days ago) |
Wednesday April 17 2019(Time) Wednesday April 17, 2019 Split Jerk 5 sets of 1 split jerk 80%, 84%, 88%, 88%, 88% Tempo Front Squat 4 sets of 1 rep - 5 second negative - 3 second pause in bottom - 3 second pause at parallel 50%, 55%, 60%, 65% WOD “Doorbell” 3 rounds 15/10 cal bike or 20/15 row or 300 m run 10 Chest 2 bar pullups Directly into: 3 rounds 12 dumbbell deadlifts 50/35 9 dumbbell front squats 6 dumbbell push jerks Optional Core Work 20 wall ball situps 35 hollow rocks 50 abmat situps |
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