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WOD Blog
 | Fri, Aug 23 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 (83 days ago) |
Friday August 23 2019 Runaway Train(Time) Friday August 23 2019 Front Squat + Jerk Complex On the 2:00 x 5 Sets: 1 Pausing Front Squat 1 Pausing Push Jerk 1 Front Squat 1 Push Jerk https://www.youtube.com/watch?v=hr1cV3sMZtc&feature=youtu.be MOVEMENT FOCUS Upright With the pause in the front squat and the dip in the push jerk, let's focus on staying super upright and balanced. Keeping the chest and elbow upright while maintaining heels on the ground allows for the best application of power. We can lift more weight if the bar is sitting in the right position. 'Beast Builder V3' On the Minute x 7: Minute 1: 7 Hang Squat Cleans + 1 Push Jerk Minute 2: 6 Hang Squat Cleans + 2 Push Jerk Minute 3: 5 Hang Squat Cleans + 3 Push Jerks Minute 4: 4 Hang Squat Cleans + 4 Push Jerks Minute 5: 3 Hang Squat Cleans + 5 Push Jerks Minute 6: 2 Hang Squat Cleans + 6 Push Jerks Minute 7: 1 Hang Squat Clean + 7 Push Jerks 53% of 1RM Clean and Jerk WOD: 'Runaway Train' 3 Rounds (30 Minute Cap): 400 Meter Run 25/18 Calorie Bike or 31/24 row Directly Into… 15 Clean and Jerks 95/65 55+ (75/55) 12 Clean and Jerks 115/85 55+ (95/65) 9 Clean and Jerks 135/95 55+(115/85) 6 Clean and Jerks 155/105 55+(135/95) 3 Clean and Jerks 185/135 55+(155/105) |
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