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WOD Blog
 | Wed, Jun 5 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 (22 days ago) |
Wednesday June 5 2019 Slap Happy(Time) Wednesday June 5 2019 Strict Handstand Pushups 3 x 5 Do not go to failure. Scale as needed. Elevation or deficit Overhead Squat 5 Sets: 1 Tempo Overhead Squat* 1 Overhead Squat 60% 63% 66% 69% 72% *Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. All repetitions are taken from the rack. WOD: 'Slap Happy' 'Slap Happy' Part #1 In a 5:00 Window... 75 Double-Under Buy-In Time remaining, AMRAP: 12 Overhead Squats 75/55 RX+ 95/65 4 Burpee Box Jump Overs (24'/20') Rest 5:00 'Slap Happy' Part #2 In a 5:00 Window... 75 Double-Under Buy-In Time remaining, AMRAP: 8 Overhead Squats 95/65 RX+115/85 4 Burpee Box Jump Overs (24'/20') Rest 5:00 'Slap Happy' Part #3 In a 5:00 Window... 75 Double-Under Buy-In Time remaining, AMRAP: 4 Overhead Squats 115/85 RX+ 135/95 4 Burpee Box Jump Overs (24'/20') Score will be total rounds of overhead squats and burpees in each part. The double-unders do not contribute towards the score in each round. |
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