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WOD Blog
 | Tue, Jun 18 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) |
Tuesday June 18 2019 Helen(Time) Tuesday June 18 2019 Squat Clean & Split Jerk 5 sets of 2 1:00 rest between sets Start at 60% and build to heavy double Strict Handstand Pushups 1 Attempt for Max Repetitions Strict Pull-Ups 1 Set for Max Repetitions WOD: 'Helen' 3 Rounds: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-Ups Recovery Bike or Row 10:00 Effort Mins 1+2 - Light Mins 3+4 - Moderate Mins 5+6 - Moderate/Fast Mins 7+8 - Moderate Mins 9+10 - Light Not for score, and purely for recovery purposes. Ramping up and down in a pyramid fashion from a light pace to a moderately aggressive, and then back to light to finish. |
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