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WOD Blog
 | Wed, Jan 8 2020 |  |
 | 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) |
Wed Jan 8 2020 Airplane Mode(Time) Wednesday January 8, 2020 #800gChallenge meeting tonight at 6:30 pm. We’ll discuss rules, etc and any questions you may have. Don't forget to get registered by Friday to be elibible to win a digital scale! Challenge starts Monday! Warmup/Silverback Primer (on own optional) 2 Sets Not For Time: 7 Kettlebell Turkish Sit-ups :20 Dual Kettlebell Split Stance Iso Hold (Left) :20 Supinated Grip Dead Hang :20 Dual Kettlebell Split Stance Iso Hold (Right) Push Press 4 Sets of 6 • Let's aim to build in loading from last Friday, adding around 2-4% • As a reminder, the weight stays the same across all 4 sets Strict Gymnastics 5:00 on clock 12-9-6: Strict Pull-Ups Strict Handstand Pushups RX+ 4” deficit SUBSTITUTIONS Strict Pull-ups Reduce Reps Band as required so that we can complete the first set in 60s or less Strict Handstand Push-ups Reduce Reps Feet on Box or Bench (Reduces Weight Being Pressed) Seated Double Dumbbell Strict Press PARTNER WOD 'Airplane Mode' 2 Rounds for time: 2500 meter row 125 wall balls 20/14 • Partners work at the same time (one rowing/one doing wall balls). Partners switch movements every 250 meters on the row. |
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