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| WOD Blog |
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WOD Blog
 | Tue, Dec 31 2019 |  |
 | 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 |
| Thu, Dec 19, 2024 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (35 days ago) |
Tuesday Dec 31 2019 Diane(Time) Tuesday December 31, 2019 Warmup 3 Minutes Easy Bike or Row 3 Minutes Easy Row or Bike 2 Rounds 5 Inchworms Video 30 Hollow Rocks Video 30 Superman Rocks Video Gymnastics Conditioning: 10:00 on clock Work on strict HSPU and strict Pullups SUBSTITUTIONS Strict Handstand Push-ups Reduce Reps - Feet on Box or Bench - Double Dumbbell Strict Press Strict Pull-ups Reduce Reps- Banded Strict- Ring Rows Benchmark WOD: “Diane” 21-15-9 reps for time: Deadlifts 225/155 Kipping HSPU Cardio Cashout: 3 rounds bike or row: 1:00 easy pace 1:00 medium pace 1:00 hard pace |
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