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WOD Blog
 | Fri, Nov 15 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 (21 days ago) |
Friday Nov 15 2019 Power Bar(Time) Friday Nov 15 2019 Power Clean Technique On the 1:30 x 7 Sets: 30 Double-Unders 3-Position Power Clean* *3-Position Clean: 1 High Hang Power Clean (high thigh) 1 Hang Power Clean (knees) 1 Power Clean (floor) Set #1 - 50% of estimated 1RM Power Clean Set #2 - 53% Set #3 - 56% Set #4 - 69% Set #5 - 62% Set #6 - 65% Set #7 - 68% WOD 'Power Bar' AMRAP 12: 6 Strict Pull-Ups 12 Hang Power Cleans (95/65) 9 Strict Handstand Pushups 21 Deadlifts 135/95 55+ (95/65) |
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