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WOD Blog
 | Wed, Jan 15 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 (34 days ago) |
Wednesday Jan 15 2020 Four Loko(Time) Wednesday January 15, 2020 Silverback Primer 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) https://www.youtube.com/watch?v=xaDn7oSkfAA&feature=youtu.be Jerk Drive 3 Sets of the Complex: 1 Pausing Drive + 2 Regular Drives (from the rack) 80%, 84%, 90% of 1RM Jerk Set 1: 80% of 1RM Jerk Set 2: 84% of 1RM Jerk Set 3: Set 4: 90% of 1RM Jerk Push Press 4 x 6 Push Press 60% 65% Sets 3-4: 70% of 1RM Jerk WOD: 'Four Loko' On the 4:00 x 5 Rounds: 15/12 Calorie Row or 12/9 bike or 200m run 40 Double Unders 7 Front Squats (135/95) (from the floor) • You'll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins • Rounds begin on the 0-4-8-12-16 • Your score is the slowest score of the 5 rounds • We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement • Finally, once the barbell is on your shoulders, keep it there and try to grind out the 7 reps straight to finish out the rounds |
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