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| WOD Blog |
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WOD Blog
 | Mon, Nov 18 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) |
Monday Nov 18 2019 Randy Savage(Time) Monday, November 18, 2019 We are starting a new 10-week strength cycle this week, Silverback! We will be emailing details soon! Warmup (on own or with a partner): Silverback Primer 3 Sets: 6 Single Kettlebell Lateral Box Step-ups (Each Side) :20 Second Hollow Hold 200' Single Kettlebell Farmers Carry (change at 100') https://www.youtube.com/watch?v=SmKxYt8U6CU&feature=youtu.be Back Squats: 5 @ 65% 5 @ 70% 5 @ 75% Olympic Complex: On the 2:00 x 5 Sets: 3 Power Cleans 3 Front Squats 3 Push Jerks Set 1: 60% of 1RM Clean and Jerk Set 2: 65% of 1RM Clean and Jerk Set 3: 70% of 1RM Clean and Jerk Sets 4-5: Build to a Heavy WOD 'Randy Savage' AMRAP 12: 3 Rounds of 'Macho Man' 135/95 55+(95/65) 10 Toes to Bar 1 Round of 'Macho Man': 3 Power Cleans 3 Front Squats 3 Push Jerks Optional Body Armor 3 Giant Sets: 10 Dumbbell Bench Press 25 Banded Pull-Aparts 10 Dumbell Stiff Legged Deadlifts 25 AbMat Sit-ups Rest 2 Minutes Between Sets |
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