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WOD Blog
 | Wed, Jul 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 (87 days ago) |
Wednesday July 17 2019 Meter Maid(Time) Wednesday July 17 2019 UPDATED SCHEDULE FOR THURSDAY 7/18 AND FRIDAY 7/19: Thursday 7/18 - no 5:30 am. 5:30 pm as scheduled. No Firm Foundations Bible Study. Friday 7/19 - 5:30 am as scheduled. No 5:30 pm BARBELL CYCLING - 'Beast Builder V1' On the Minute x 7: Min #1 - 7 Hang Squat Cleans + 1 Push Jerk Min #2 - 6 Hang Squat Cleans + 2 Push Jerk Min #3 - 5 Hang Squat Cleans + 3 Push Jerks Min #4 - 4 Hang Squat Cleans + 4 Push Jerks Min #5 - 3 Hang Squat Cleans + 5 Push Jerks Min #6 - 2 Hang Squat Cleans + 6 Push Jerks Min #7 - 1 Hang Squat Clean + 7 Push Jerks Barbell Loading - 53% of 1RM DEADLIFT 20-Rep Heavy A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be. Warming (one set at each percentage, using estimated 1RM): 7 Reps @ 40% 5 Reps @ 50% 3 Reps @ 55% 3 Reps @ Target Weight (~55-65%) WOD: 'Meter Maid' For Time: 200m Run, 27 Wallballs, 27 Box Jumps 200m Run, 21 Wallballs, 21 Box Jumps 200m Run, 15 Wallballs, 15 Box Jumps 200m Run, 9 Wallballs, 9 Box Jumps Wallball - 20/14# Box Jump - 24'/20' |
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