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WOD Blog
 | Mon, Feb 17 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 (32 days ago) |
Monday Feb 17 2020 Foot Locker(Time) Monday, February 17, 2020 Back Squat Set #1 - 9 Reps @ 77% Set #2 - 7 Reps @ 84% Set #3 - 5 Reps @ 91% Set #4 - 3 Reps @ 96% Set #5 - 1 Rep @ 100% Set #6 - 1 Rep @ 102% Set #7 - 1 Rep @ 105-106% Set #8 - 1 Rep @ 105-106% Set #9 - 1 Rep @ 105-106% Set #10 - 1 Rep @ 105-106% Set #11 - 1 Rep @ 105-106% • Percentages Based on 5RM Back Squat WOD 'Foot Locker' 5 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into... 5 Rounds: 9 Power Snatches 75/55 55+ (65/45) 15 Overhead Squats 75/55 55+ (65/45) Body Armor 3 Sets: 7 Contralateral Kettlebell Reverse Lunge (Left Side) :20 Single Arm Kettlebell Overhead Split Stance Hold (Left Side) 7 Contralateral Kettlebell Reverse Lunge (Right Side ) :20 Single Arm Kettlebell Overhead Split Stance Hold (Right Side) Rest 2 Minutes Between Sets CONTRALATERAL KETTLEBELL REVERSE LUNGES For this movement, the arm that is overhead will also be on the same side as the leg that steps back SINGLE ARM KETTLEBELL OVERHEAD SPLIT STANCE HALF SQUAT ISOMETRIC Just like the lunge, the arm that is overhead will also be on the same side as the leg that steps back |
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