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WOD Blog
 | Tue, Feb 11 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 (33 days ago) |
Tuesday Feb 11 2020 Swole Cycle(Time) Tuesday February 11, 2020 Gymnastic Skill 5 Rounds: 2:00 Either row, bike or shuttle runs then 1 Strict Pull-Up 1-2 Kipping Pull-Ups 1-3 Kipping CTB Pull-Ups 1 Bar Muscle Up or Ring Muscle Up WOD: 'Swole Cycle' 16:00 on clock 8 Rounds of 20 sec on 20 sec off Strict Pull-ups Shuttle Runs (every 5 feet = 1 rep) Strict HSPU Row Calories 4 station Tabata (4:00 at each station) Start locations can vary You'll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of shuttle run, and so on… Your score at the end of the 16 minutes is the total reps completed during your work stations. Row Conditioning 3 x 30/21 Calorie Row or 21/15 bike Rest 1:00 Between 3 x 18/15 Calorie Row or 13/10 bike Rest 1:00 Between Record Total Time |
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