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WOD Blog
 | Mon, Nov 4 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 (20 days ago) |
Monday November 4 2019 Open Concept(Time) Monday, November 4, 2019 Let us know if you’d like to redo 20.4 and we’ll meet you at the box at 4:30pm. Scores are due by 6:00 pm. Front Squat 6 Sets, resting as needed between (~2:00): Set #1 - 3 Reps @ 80% Set #2 - 1 Rep @ 83% Set #3 - 3 Reps @ 80% Set #4 - 1 Rep @ 86% Set #5 - 3 Reps @ 80% Set #6 - 1 Rep @ 89% All percentages based on your estimated 1RM Front Squat. All reps are taken from the rack. Conditioning 3 Rounds, resting 1:00 between: 20/18 cal row or 15/13 cal bike or 250 m run 12 Front Squats (135/95) 8 Single Arm Dumbbell Hang Clean and Jerks (50/35) • Alternate each rep on the dumbbell hang clean and jerks. WOD 'Open Concept' 8:00 AMRAP 200 m run 10 wall balls (20/14) Challenge: Take 15:00 to work on goals |
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