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WOD Blog
 | Wed, Oct 16 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) |
Wednesday October 16 2019 Blade Runner(Time) Wednesday October 16 2019 WOD 'Blade Runner' On the 4:00 x 4 Rounds: 400m Run 10/7 Calorie Row or 10/7 bike 7 C2B Pullups STIMULUS • There are four scores to enter today, and our score for the day is our slowest of the grouping. • Goal is to finish each round by the 3:15 mark at the latest. If we reach that point in the first round, cap ourselves there and chase down that same volume for the remaining rounds, STRATEGY • Good chance to work on our pacing in higher intensity intervals. • The running is the natural place to go first, as this movement can fall off very easily when we fatigue. • Visualize your 2 mile pace. Moving too fast here is costly. Challenge: Take 15:00 to work on goals Or 10:00 alternating EMOM Min 1:00 easy pace bike or row Min 2:00 40% max HSPU or handstand walk practice |
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