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WOD Blog
 | Wed, Mar 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 (30 days ago) |
Wednesday March 11 2020 Bergeron Beep Test(Time) Wednesday March 11, 2020 Beast Builder On the 4:00 x 5 Rounds: 3 Unbroken Sets (9 Reps Total) 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex. • Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go https://www.youtube.com/watch?v=za0sRxJiqgU&feature=youtu.be WOD: 'Bergeron Beep Test' On the Minute For as Long as Possible: 7 Thrusters 75/55 55+(65/45) 7 Pull-ups 7 Burpees After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure SUBS PULL-UPS • Reduce Reps • Banded Pull-ups • Ring Rows • Jumping Pull-ups Midline 3 Sets: 10 Rower Pike Ups 30 Hollow Body Scissor Kicks HOLLOW BODY SCISSOR KICKS • Count 1 rep when you both feet have had a chance to pass over the top • You can also think of these as 60 total reps (30 Each Leg) |
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