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WOD Blog
 | Mon, Jun 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 (80 days ago) |
Monday June 17 2019 Escape from Wonderland(Time) Monday, June 17, 2019 Back Squat 3-Rep Heavy On the first day of our cycle, we completed a wave series that finished with 3 reps at 80%. Today, we are building to a 3-Rep Heavy. Rest as needed between sets, with a recommended wave build. 3 Reps @ 70%, 1 Rep @ 75% 3 Reps @ 75%, 1 Rep @ 80% 3 Reps @ 80%, 1 Rep @ 85% WOD: 'Escape from Wonderland' 3 Rounds: 75 Double-Unders *50 Air Squats with wall ball 25/18 Calorie Row or 20/14 cal bike or 400 m run (on air squats, have athletes set up a wall ball to about an inch below parallel. Use a plate if necessary. On each rep, the athlete will touch the wall ball but not rebound off of it and open hips fully at the top.) Midline 4:00 Tabata Wall Ball Sit-Ups (20 sec on: 10 sec off) |
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