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WOD Blog
 | Wed, Sep 25 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 (82 days ago) |
Wednesday Sept 25 2019 Workaholic(Time) Wednesday September 25 2019 Front Squat On the 2:00 x 5 Sets: Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Set 4: 4 Reps @ 78% Set 5: 6 Reps @ 70% WOD'Workaholic' 3 Rounds: 30/20 Calorie Row or 22/16 cal bike or 400m run 15 Chest to Bar Pull-ups Directly Into... 3 Rounds: 15 Devil's Presses RX 50s/35s 55+(35's/20's) 15 Double Dumbbell Thrusters https://www.youtube.com/watch? v=rUp_LwREipA&feature=youtu.be The chest should make contact with the floor on each rep Swing the bells overhead without pausing at the shoulders SUBSTITUTIONS Chest to Bar Pull-ups Reduce Reps Chin Over Bar Pull-ups Optional Conditioning On the 5:00 x 3 Sets: 15/10 Calorie Row or Bike 10 Dumbbell Box Step-Overs (24/20) alternate legs 15/10 Calorie Row or Bike |
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