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WOD Blog
 | Tue, Aug 27 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) |
Tuesday August 27 2019 Cement Truck(Time) Tuesday August 27 2019 Gymnastic Conditioning 5 rounds 250m row or 200m run 5 RMU 55+ 7 C2B 'Cement Truck' On the 5:00 x 5 Rounds: 400 Meter Run 10/7 Calorie Bike or 10/7 cal row or 12 burpees 10 Toes to Bar https://www.youtube.com/watch?v=_03pCKOv4l4 STRATEGY • With the score today being the slowest of the 5 rounds, you'll want to find a pace in the first couple rounds that you see yourself maintaining in rounds 3-5 • With 3+ minutes of work and 1-2 minutes of rest, these won't be all out sprints, rather repeats at about 80-85% of your max effort • With rest built in, let's shoot for really large sets of toes to bar • These are ideally completed in 1-2 sets • Today, it is better to go slightly slower on the bike to go bigger on the gymnastics SUBSTITUTIONS Toes to Bar Reduce Reps Feet as High as Possible Knees to Elbow Knees to Chest Midline 3 Rounds, Not For Time: 15-30 Second L-Sit on Rings (Tucked Knees) 100 Meter Single Arm Farmers Carry |
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