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| WOD Blog |
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WOD Blog
 | Tue, May 14 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) |
Tuesday May 14 2019 Undercover(Time) Tuesday May 14 2019 3-Pause Power Clean 6 Sets of 2: 3-Pause Power Clean - Video Each pause lasts 2 seconds: Pause #1 - Knee Level Pause #2 - Jumping Position Pause #3 - Receiving Position Start at 60% and work to a heavy set WOD: 'Undercover' 3 Rounds: 15 Power Cleans 115/85 (55+ 95/65) 20 Pushups Into 2 Rounds: 27/21 Cal Row or 23/17 bike 75 Double-Unders Into 1 Round: 800 m run Cashout: 1 round of Murph Prep 2:00 plank |
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